Potisk z ročkama nad glavo
Dumbbell shoulder press
Primary muscles: Ramena. Assisting muscles: Triceps.
How to do it
- Sedi na klop z naslonom, z ročko v vsaki roki, ki počivata na stegnih.
- Ročki po eno dvigni v višino ramen, pri čemer si pomagaj s stegni.
- Zasukaj zapestji, da so dlani obrnjene naprej — izhodiščni položaj.
- Izdihni in ročki potisni navzgor, dokler se na vrhu ne dotakneta.
- Vdihni in se nadzorovano vrni v izhodiščni položaj.
- Ponovi gib.
Key to the execution: Hrbet ves čas giba drži ob naslonu.
Common mistakes
- Izbočenje hrbta stran od naslona med potiskom.
- Ročk ne dvigneš do konca, zaradi česar je obseg gibanja skrajšan.
- Potiskanje z zagonom telesa namesto samo z rameni.
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.