Arnoldov potisk
Arnold press
Primary muscles: Ramena. Assisting muscles: Triceps.
How to do it
- Sedi na klop z naslonom, z ročko v vsaki roki v višini zgornjega dela prsi, dlani obrnjene proti sebi, komolci pokrčeni — to je izhodiščni položaj.
- Izdihni in ročki potisni navzgor, pri čemer zasukaj zapestji, dokler dlani niso obrnjene naprej.
- Potiskaj, dokler roke niso popolnoma iztegnjene nad glavo.
- Na vrhu zadrži eno sekundo.
- Vdihni in ročki spusti v izhodiščni položaj, pri čemer zapestji zasukaj nazaj.
- Ponovi gib.
Key to the execution: Sukanje zapestij naj bo skozi ves gib počasno in neprekinjeno.
Common mistakes
- Prehitro sukanje zapestij, zaradi česar izgubiš nadzor nad ročkama.
- Izbočenje hrbta, da bi pomagal pri potisku.
- Roke na vrhu niso popolnoma iztegnjene.
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.
Ramena 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.