Potisk ramen na napravi
Machine shoulder press
Primary muscles: Ramena. Assisting muscles: Triceps.
How to do it
- Nastavi težo in sedež tako, da so ročaji na začetku v višini ramen.
- Prijemi ročaja z nadprijemom, prsi in glava dvignjeni — to je izhodiščni položaj.
- Ročaja potisni navzgor in iztegni komolce.
- Na vrhu zadrži eno sekundo, nato se nadzorovano vrni, ne da bi med ponovitvami teža počivala na uteži.
Key to the execution: Hrbet drži ob naslonu in delaj samo iz ramen.
Common mistakes
- Nenastavljen sedež, zaradi česar ročaja nista v višini ramen.
- Počivanje uteži na stolpu med ponovitvami.
- Potiskanje z izbočenim hrbtom namesto 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.