Allapoole kaldpingil surumine hantlitega
Decline dumbbell press
Primary muscles: Rind. Assisting muscles: Õlad, Triitseps.
How to do it
- Aseta jalad allapoole kaldu pingile ja lama selili, kummagi käes hantel reite peal, peopesad üksteise poole.
- Too hantlid õlgade kõrgusele.
- Pööra randmeid nii, et peopesad on ettepoole – algasend.
- Hinga sisse ja lase hantlid kontrollitult külgedele alla, küünarvarred põrandaga risti.
- Hinga välja ja suru hantlid üles, pigista rinda ja hoia üks sekund.
- Korda liigutust.
Key to the execution: Kontrolli enne selili lamamist, et jalad on kindlalt kinni – pea allpool on iga tasakaalu kaotamine ohtlik.
Common mistakes
- Hantlite kontrollimatu langemine, kui pea on allpool.
- Jalgade valesti kinnitamine, mille tõttu keha muutub ebastabiilseks.
- Hantlite liiga kaugele langetamine, mis koormab õlga.
Alternatives: exercises for the same muscles
Rinnalt surumine kangiga
Kang · Lame pink
Kaldpingil rinnalt surumine kangiga
Kang · Kaldpink ülespoole
Allapoole kaldpingil rinnalt surumine kangiga
Kang · Kaldpink allapoole
Rinnapress trenažööril
hooktrenažöör · Lame pink
Rinnalt surumine Smithi masinal
Smithi masin · Lame pink
Kaabliga laiutus
Kaabel · Lame pink
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.
Rind 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.