Potisk s palico na poševni klopi
Incline barbell bench press
Primary muscles: Prsi. Assisting muscles: Ramena, Triceps.
How to do it
- Uleži se na poševno klop in prijemi palico s srednje širokim prijemom (v sredini giba podlakti s nadlakti tvorijo kot 90°).
- Dvigni palico z nosilca in jo drži naravnost nad seboj z iztegnjenimi rokami — izhodiščni položaj.
- Vdihni in palico nadzorovano spusti, dokler je ne začutiš na zgornjem delu prsi.
- Izdihni in palico potisni nazaj navzgor, na vrhu stisni prsne mišice in zadrži eno sekundo.
- Ponovi gib, nato palico odloži na nosilec.
Key to the execution: Komolce drži rahlo pod črto palice, ne široko razpete, da boš obremenil zgornji del prsi in ne ramen.
Common mistakes
- Preveč nizko spuščanje palice proti trebuhu namesto na zgornji del prsi.
- Dvigovanje ramen s klopi, da bi »pomagal« pri gibu.
- Preozek prijem, ki preobremeni triceps.
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.