Razpiranje z ročkama na poševni klopi
Incline dumbbell fly
Primary muscles: Prsi. Assisting muscles: Ramena.
How to do it
- Uleži se na klop z naklonom največ 30° in vzemi po eno ročko v vsako roko.
- Roke iztegni nad seboj z rahlo pokrčenimi komolci, dlani obrnjene druga proti drugi — izhodiščni položaj.
- Vdihni in roke nadzorovano spusti na stran, pri čemer zasukaj zapestji, dokler dlani niso obrnjene proti stropu.
- Izdihni in ročki po isti poti vrni v izhodiščni položaj.
- Ponovi gib.
Key to the execution: Gib prihaja samo iz rame in zapestja, ne iz komolca.
Common mistakes
- Pregibanje in iztegovanje komolcev med gibom.
- Preglobok spust rok, ki obremeni ramo.
- Naklon klopi nad 30°, zaradi česar vaja postane potisk ramen.
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.