Classic pumps

Classic pumps

S3-01S3-02

Exercise mat

Intermediate

Dosage recommandé

Séries

3-5

Reps

6-15 Rest 60-90 s

Adapte selon ta méthode et ton objectif → Méthodes

TIMER
REPOS

15s

30s

45s

1:00

1:30

2:00

2:30

3:00

3:30

4:00

4:30

5:00

Pectoraux Triceps brachial Deltoïde

ChestShouldersArms

Tap to explore

Execution

1

Elbows at 45° to the body

2

rigid body perfectly aligned

3

descent until chest touches the ground

4

Execution: rigid body perfectly aligned

Compatible methods

Circuit Training

Strength endurance

Centurion Challenge

Strength endurance

EMOM (Every Minute On the Minute)

Strength endurance

AMRAP (As Many Reps/Rounds As Possible)

Strength endurance

Complementary exercises

AntagonistePronation pull-ups

AntagonisteSeated Cable Row

AntagonisteRowing halteres penche

AntagonisteRowing one-arm lift

Other exercises in this session

S3-10Bench weights wrap

S3-16Curl biceps weights standing

S3-03Declined pumps (raised feet)

S3-02Diamond pumps

S3-18Extension triceps overhead haltere

S3-20Face elasticized sweaters