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I wish there was an option to add a weighted vest. I did submit to Planfit to add this option. They said they would review it. And that it was a good idea.

Seat height = handle at chest center / back and hips touching, feet secured / grip with shoulder width / elbow = from chest center to shoulder height, start at 90-degree bend and leave slightly bent without fully extending / exhale while pushing, inhale while slowly returning / focus on the chest, no bouncing or arching of the back.

1. Seat height: Set so that the handle starts at ear level. 2. Grip: Shoulder width to slightly wider, keeping the wrist straight. 3. Posture: Backrest close to the back, no excessive arching of the lower back. 4. Movement: • Start → Scapula retraction and depression, slightly open the chest. • When pushing → Elbows slightly forward, do not fully lock out. • When lowering → Slowly to ear level or shoulder height. 5. Breathing: Inhale when lowering, exhale when pushing. 6. Caution: No bouncing, weight should be manageable for 8-12 repetitions.

↳ 추가 발로 바닥을 민다는 느낌으로 힘 주시면 더 조음

What should I do if I get nervous? ㅠ ㅜ I'm trying to discard about 3 in front and match 17, but my hands and forearms are shaking. ㅠ ㅜ

↳ 맨손으로 할수 있는 만큼 하고 이후는 그립을 사용하시는걸 추천

1. Bench angle: 30~45 degrees (if too upright, shoulder involvement increases) 2. Grip: Dumbbells should be slightly inward with palms facing (neutral to slightly rotated) 3. Starting position: Scapula retracted and depressed, chest open and shoulders fixed 4. When lowering: Dumbbells should come to the side of the upper chest, elbows about 45 degrees apart 5. When lifting: Slowly push the dumbbells upward while feeling a slight gathering 6. Breathing: Inhale while lowering, exhale while pushing 7. Caution: No bouncing, ensure dumbbells do not collide with each other

1. Bench angle: 30~45 degrees (if too upright, it will strain the shoulders) 2. Grip: slightly wider than shoulder-width, keep wrists straight 3. Scapula: fixed in retraction and depression (pull shoulders back and down) 4. Bar path: slowly lower between the collarbone and upper chest 5. Elbows: lower with elbows about 45 degrees apart, do not flare excessively 6. Caution: do not excessively arch the lower back, keep the buttocks against the bench 3-4 sets of 6-8 reps

I was doing the fourth set for a moment and almost dropped the dumbbell on the floor because my arm strength gave out.

It seems like another butt will appear next to me...

I feel like my soles are going to cramp...

Don't show up in my recommended workouts again. This is a warning.

I want to hit that plump butt just once.

↳ 게이게이야

If that's the case, why is it that only my left arm is tingling and hurting so much, while there’s no stimulation anywhere else?ㅠㅠ

↳ 스트랩써보세여

Why does my side hurt?

To share a small tip for those who have trouble feeling the stimulus, small muscles can be difficult to engage, and there are significant differences from person to person. Therefore, I recommend finishing with a lighter weight and practicing high repetitions after other shoulder exercises to find the stimulus. Once you get it, it will be easier next time. I also recommend watching videos on YouTube to find the right form for yourself.

I'm hoping knee pain goes away

What she difference between these and sumo squats

↳ supposed to do Narrow position toes forward w this for the most part to hit quads sumo is wide toes out

I had a full time carpet job and i worked out on top of it. I took 2 years off.. have a coffee job. Now I can barely do these.. i can feel the progress over the last 2 weeks since I downloaded this tho!

This is hard🥵

Is this... something a person does?💣💣

Lock In fn