Potisk z ročkama na negativni klopi
Decline dumbbell press
Primary muscles: Prsi. Assisting muscles: Ramena, Triceps.
How to do it
- Stopali zatakni za negativno klop in se uleži z ročko v vsaki roki, ki počivata na stegnih, dlani obrnjeni druga proti drugi.
- Ročki dvigni v višino ramen.
- Zasukaj zapestji, da so dlani obrnjene naprej — izhodiščni položaj.
- Vdihni in ročki nadzorovano spusti na stran, s podlaktema pravokotno na tla.
- Izdihni in ročki potisni navzgor, stisni prsne mišice in zadrži eno sekundo.
- Ponovi gib.
Key to the execution: Preden se uležeš, preveri, ali so stopala zaklenjena — z glavo navzdol je vsaka izguba ravnotežja nevarna.
Common mistakes
- Nenadzorovano spuščanje ročk, medtem ko je glava pod telesom.
- Neustrezno pritrjena stopala, zaradi česar je telo nestabilno.
- Preglobok spust ročk, ki obremeni ramo.
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.