Pec deck (razpiranje na napravi)
Pec deck
Primary muscles: Prsi. Assisting muscles: —.
How to do it
- Sedi na napravo z ravnim hrbtom ob naslonu.
- Prijemi ročaja tako, da sta nadlakti vzporedni s tlemi — izhodiščni položaj.
- Ročaja počasi približuj, na sredini stisni prsne mišice in izdihni.
- V kontrakciji zadrži eno sekundo, nato se počasi vrni in vdihni, dokler ne začutiš razteza v prsih.
- Ponovi gib.
Key to the execution: Gibaj se počasi in nadzorovano ter se osredotoči na stisk na sredini, ne na hitrost.
Common mistakes
- Pretežka utež in trkanje ročajev skupaj na sredini.
- Nenastavljena višina sedeža, zaradi česar roke niso vzporedne s tlemi.
- Skomigovanje z rameni namesto dela samo s prsnimi mišicami.
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.