Potisk s palico na klopi
Barbell bench press
Primary muscles: Prsi. Assisting muscles: Ramena, Triceps.
How to do it
- Uleži se na ravno klop in prijemi palico malo širše od ramen, tako da v sredini giba podlakti s nadlakti tvorijo kot 90°.
- Dvigni palico z nosilca in jo drži naravnost nad prsmi z iztegnjenimi rokami — to je izhodiščni položaj.
- Vdihni in palico nadzorovano spusti, dokler se ne dotakne sredine prsi.
- Izdihni in palico potisni nazaj v izhodiščni položaj, na vrhu stisni prsne mišice in zadrži eno sekundo.
- Ponovi gib, nato palico odloži na nosilec.
Key to the execution: Palico spuščaj dvakrat počasneje, kot jo potiskaš, komolci pa naj bodo rahlo pod črto telesa.
Common mistakes
- Pretirano zvijanje hrbta v lok, da bi dvignil več teže.
- Spuščanje palice proti vratu ali trebuhu namesto na sredino prsi.
- Nenadzorovano zaklepanje komolcev na vrhu.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Prsi exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.