Potisk prsi na napravi
Machine chest press
Primary muscles: Prsi. Assisting muscles: Ramena, Triceps.
How to do it
- Nastavi težo in višino sedeža tako, da so ročaji na začetku v višini sredine prsi.
- Sedi z ravnim hrbtom ob naslonu, z dvignjenimi prsmi in sprijetimi lopaticami — izhodiščni položaj.
- Potisni ročaje naprej in iztegni komolce.
- Na vrhu kontrakcije zadrži eno sekundo, nato se nadzorovano vrni, ne da bi med ponovitvami teža počivala na uteži.
Key to the execution: Lopatice naj ves čas giba ostanejo ob naslonu, da delajo prsne mišice, ne ramena.
Common mistakes
- Poganjanje ramen naprej namesto uporabe prsnih mišic.
- Spuščanje uteži, da udari ob stolp med ponovitvami, kar izgubi napetost.
- Nenastavljen sedež, zaradi česar so ročaji previsoko ali prenizko.
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.