{"id":394750,"date":"2023-06-16T15:04:57","date_gmt":"2023-06-16T13:04:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=394750"},"modified":"2023-06-19T10:27:17","modified_gmt":"2023-06-19T08:27:17","slug":"lista-celor-mai-bune-exercitii-pentru-piept","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/","title":{"rendered":"7 cele mai bune exerci\u021bii pentru piept"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#7_cele_mai_bune_exercitii_pentru_dezvoltarea_muschilor_pectorali\" title=\"7 cele mai bune exerci\u021bii pentru dezvoltarea mu\u0219chilor pectorali\">7 cele mai bune exerci\u021bii pentru dezvoltarea mu\u0219chilor pectorali<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#1_Bench_Press\" title=\"1. Bench Press\">1. Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#2_Dumbbell_Chest_Fly\" title=\"2. Dumbbell Chest Fly\">2. Dumbbell Chest Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#3_Incline_Dumbbell_Chest_Press\" title=\"3. Incline Dumbbell Chest Press\">3. Incline Dumbbell Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#4_Low_Cable_Chest_Fly\" title=\"4. Low Cable Chest Fly\">4. Low Cable Chest Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#5_High_Cable_Chest_Fly\" title=\"5. High Cable Chest Fly\">5. High Cable Chest Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#6_Parallel_Bar_Dips\" title=\"6. Parallel Bar Dips\">6. Parallel Bar Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#7_Tractiuni_cu_gantera\" title=\"7. Trac\u021biuni cu gantera\">7. Trac\u021biuni cu gantera<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#Alte_articole_utile\" title=\"Alte articole utile\">Alte articole utile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Unul dintre obiectivele voastre fitness \u00eel reprezint\u0103 mu\u0219chii pectorali dezvolta\u021bi? \u00cen acest caz, planul vostru de antrenament ar trebui s\u0103 includ\u0103 <strong>exerci\u021bii eficiente pentru piept<\/strong>. \u00cen mod cert, unul dintre cele mai cunoscute exerci\u021bii este presa pe banc\u0103, pe care majoritatea oamenilor o include \u00een antrenamentul \u00een sal\u0103. Dar acesta nu este singurul exerci\u021biu care v\u0103 poate ajuta s\u0103 v\u0103 dezvolta\u021bi mu\u0219chii pieptului. \u0218i alte exerci\u021bii pot viza aceast\u0103 zon\u0103 din unghiuri diferite \u0219i, astfel, pot <strong>\u00eembun\u0103t\u0103\u021bi forma \u0219i simetria mu\u0219chilor pectorali.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru antrenamentul pieptului se aplic\u0103 acelea\u0219i reguli ca \u0219i pentru alte grupe musculare. \u00cenainte de a \u00eencepe, nu uita\u021bi s\u0103 face\u021bi \u00eenc\u0103lzirea, deoarece aceasta v\u0103 preg\u0103te\u0219te pentru greutatea cu care v\u0103 ve\u021bi antrena. \u00cen plus, \u00eenc\u0103lzirea v\u0103 protejeaz\u0103 \u0219i \u00eempotriva leziunilor. La urma urmei, mersul la sal\u0103 \u0219i implicit experien\u021ba personal\u0103 strict la presa pe banc\u0103 nu este cea mai s\u0103n\u0103toas\u0103 abordare, deoarece exerci\u021biul \u00een sine are un progres al s\u0103u. <strong>Prin urmare, mai \u00eent\u00e2i \u00eenv\u0103\u021ba\u021bi tehnica corect\u0103 \u0219i apoi cre\u0219te\u021bi greutatea sau gradul de dificultate<\/strong>. Acesta este singurul mod de a ob\u021bine cele mai bune rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Pute\u021bi crea cu u\u0219urin\u021b\u0103 un antrenament pentru piept la sal\u0103 din exerci\u021biile de mai jos. Pentru \u00eenceput, tot ce trebuie s\u0103 face\u021bi este s\u0103 alege\u021bi aproximativ 2\u20133 exerci\u021bii pe care s\u0103 le efectua\u021bi \u00een 3 seturi, variind de la 8 la 12 repet\u0103ri pe set. \u00cen acest caz, greut\u0103\u021bile ar trebui s\u0103 scad\u0103 la aproximativ 60-75% 1RM (maxim o repetare). <strong>Ve\u021bi include apoi doar antrenamentul pieptului sau \u00een combina\u021bie cu o alt\u0103 grup\u0103 muscular\u0103, ideal de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Nu uita\u021bi c\u0103 regenerarea complet\u0103 a masei musculare dup\u0103 antrenamentul de for\u021b\u0103 are loc \u00een medie \u00een 24-72 de ore. Datorit\u0103 timpului necesar pentru regenerare, planifica\u021bi-v\u0103 antrenamentul \u0219i num\u0103rul de unit\u0103\u021bi pe s\u0103pt\u0103m\u00e2n\u0103 pentru o anumit\u0103 grup\u0103 muscular\u0103.<span style=\"color: #ff6600\"> [1\u20133]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1124x749.jpeg\" alt=\"Cele mai bune exerci\u021bii pentru mu\u0219chii pectorali\" class=\"wp-image-341887\" width=\"843\" height=\"562\" title=\"Cele mai bune exerci\u021bii pentru mu\u0219chii pectorali\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"7-nejlepsich-cviku-na-hrudnik-a-celkovy-rozvoj-prsnich-svalu\"><span class=\"ez-toc-section\" id=\"7_cele_mai_bune_exercitii_pentru_dezvoltarea_muschilor_pectorali\"><\/span>7 cele mai bune exerci\u021bii pentru dezvoltarea mu\u0219chilor pectorali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u021bi avea nevoie doar de echipamentul standard de la sal\u0103 pentru a efectua aceste exerci\u021bii, cum ar fi o <a href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banc\u0103 reglabil\u0103<\/a>, o halter\u0103, <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>, scripete sau <a href=\"https:\/\/gymbeam.ro\/bare-paralele-dip-i-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bare paralele<\/a>. Pute\u021bi folosi, de asemenea, expansoare lungi sau un kettlebell. Apoi depinde de voi cum combina\u021bi <strong>exerci\u021biile de baz\u0103 cu versiunile lor u\u0219or diferite<\/strong>. De asemenea, re\u021bine\u021bi c\u0103 este necesar s\u0103 <strong>implica\u021bi partea superioar\u0103, mijlocie \u0219i inferioar\u0103 a mu\u0219chiului pectoral mare<\/strong> (<em>Musculus pectoralis major<\/em>), care joac\u0103 un rol esen\u021bial \u00een dimensiunea toracelui.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-bench-press\"><span class=\"ez-toc-section\" id=\"1_Bench_Press\"><\/span>1. Bench Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u00centinde\u021bi-v\u0103 pe spate pe banc\u0103. \u00cencorda\u021bi omopla\u021bii \u0219i apuca\u021bi bara (prindere deasupra m\u00e2inii). \u021aine\u021bi \u00eencheieturile \u0219i coatele chiar sub bar\u0103. Deschiderea m\u00e2inilor ar trebui s\u0103 fie pu\u021bin mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor. Picioarele trebuie s\u0103 stea pe podea pe toata durata exerci\u021biului cu unghi de cca. 90 de grade \u00een zona genunchilor. Pute\u021bi s\u0103 v\u0103 \u00eendoi\u021bi u\u0219or spatele. \u00cencorda\u021bi-v\u0103 partea superioar\u0103 a corpului \u0219i mu\u0219chii fesieri.<\/span><\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului: <\/strong>Apuca\u021bi bara deasupra pieptului. Apoi cobor\u00e2\u021bi-o \u00eencet spre piept \u00een timp ce inspira\u021bi. Bara trebuie s\u0103 ating\u0103 u\u0219or pieptul \u00een pozi\u021bia inferioar\u0103 (aprox. \u00een mijlocul sternului). \u00cen aceast\u0103 pozi\u021bie, bra\u021bele formeaz\u0103 un unghi de 45-60 de grade cu corpul. Apoi \u00eempinge\u021bi bara \u00een sus \u00eencord\u00e2nd mu\u0219chii pieptului \u00een timp ce expira\u021bi p\u00e2n\u0103 c\u00e2nd bra\u021bele sunt aproape drepte. Mi\u0219carea \u00een sus ar trebui s\u0103 creeze o curb\u0103 u\u0219oar\u0103. Odat\u0103 ce v\u0103 \u00eentoarce\u021bi la pozi\u021bia ini\u021bial\u0103, efectua\u021bi urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli comune:&nbsp;<\/strong>Coatele \u00eendreptate spre corp, mi\u0219care necontrolat\u0103, greut\u0103\u021bi necorespunz\u0103toare, spate excesiv \u00eendoit, \u00eencordare insuficient\u0103 a p\u0103r\u021bii superioare a corpului \u0219i a mu\u0219chilor fesieri, o raz\u0103 mic\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/01-Bench-press-s-osou.gif\" alt=\"Cum se efectueaz\u0103 bench press?\" class=\"wp-image-341903\" title=\"Cum se efectueaz\u0103 bench press?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku\">Alte variante ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-bench-press-tlaky-s-jednoruckami\">1. Dumbbell Chest Press<\/h4>\n\n\n\n<p>Dac\u0103 nu ave\u021bi o halter\u0103, pute\u021bi efectua acest exerci\u021biu cu gantere. Avantajul este c\u0103 ganterele v\u0103 permit s\u0103 v\u0103 antrena\u021bi ambele p\u0103r\u021bi ale corpului separat \u0219i s\u0103 v\u0103 lucra\u021bi mu\u0219chii \u00eentr-un interval mai mare de mi\u0219care. Atunci c\u00e2nd efectua\u021bi mi\u0219carea \u00een sus, \u00eempinge\u021bi ganterele odat\u0103. Acest lucru va pune mai mult\u0103 tensiune pe partea interioar\u0103 a mu\u0219chilor pectorali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-bench-press-s-uzsim-nebo-sirsim-uchopem\">2. Bench Press cu prindere \u00eengust\u0103 sau larg\u0103<\/h4>\n\n\n\n<p>Pute\u021bi modifica cu u\u0219urin\u021b\u0103 implicarea mu\u0219chilor ajust\u00e2nd l\u0103\u021bimea de prindere. \u00cen priz\u0103 \u00eengust\u0103, ve\u021bi sim\u021bi tensiunea \u00een triceps, iar \u00een cazul celei largi, cu bra\u021bele mai dep\u0103rtate, v\u0103 ve\u021bi implica mai intens mu\u0219chii pectorali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-bench-press-na-multipressu\">3. Multi Press Bench Press <\/h4>\n\n\n\n<p>Pentru unele persoane, acest exerci\u021biu ar putea fi mai u\u0219or de efectuat pe multi-press, deoarece nu trebuie s\u0103 v\u0103 concentra\u021bi at\u00e2t de mult pe stabilitate \u0219i s\u0103 urm\u0103ri\u021bi mi\u0219carea barei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jak-na-bench-press-naucte-se-spravnou-techniku\">Cum se efectueaz\u0103 bench press? \u00cenv\u0103\u021ba\u021bi tehnica corect\u0103<\/h3>\n\n\n\n<p>Pute\u021bi g\u0103si instruc\u021biuni mai detaliate despre exerci\u021biile la presa pe banc\u0103 \u00een videoclipul nostru.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bench press a jeho technika \ud83c\udfcb\ufe0f\u200d\u2642\ufe0f l Jakub En\u017el l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/UZhxrnaHPx0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-rozpazovani-s-jednoruckami\"><span class=\"ez-toc-section\" id=\"2_Dumbbell_Chest_Fly\"><\/span>2. Dumbbell Chest Fly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate pe banc\u0103. L\u0103sa\u021bi-v\u0103 picioarele cu toat\u0103 suprafa\u021ba pe podea. Prinde\u021bi ganterele, \u00eentinde\u021bi-v\u0103 bra\u021bele \u00eenainte \u0219i \u00eentoarce\u021bi-v\u0103 palmele una spre alta. \u00cendoi\u021bi u\u0219or coatele. \u00cencorda\u021bi-v\u0103 partea superioar\u0103 a corpului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00centinde\u021bi bra\u021bele \u00eencet, cu mi\u0219care controlat\u0103 \u00een timp ce inspira\u021bi. \u021aine\u021bi coatele u\u0219or \u00eendoite. Reveni\u021bi bra\u021bele \u00een pozi\u021bia ini\u021bial\u0103 \u00eencord\u00e2nd mu\u0219chii pectorali \u00een timp ce expira\u021bi. Apoi trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli comune:&nbsp;<\/strong>coate prea \u00eendoite, mi\u0219care necontrolat\u0103, greutate necorespunz\u0103toare, spate \u00eendoit, mi\u0219care redus\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/02-Rozpazovani-s-jednoruckami-vleze-na-lavici.gif\" alt=\"Cum se efectueaz\u0103 dumbbell chest fly?\" class=\"wp-image-341917\" title=\"Cum se efectueaz\u0103 dumbbell chest fly?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-1\">Alte variante ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-na-sikme-lavici\">1. Incline Bench Chest Fly<\/h4>\n\n\n\n<p>De asemenea, pute\u021bi efectua chest fly pe o banc\u0103 \u00eenclinat\u0103 pentru un antrenament mai variat. Atunci c\u00e2nd face\u021bi ridic\u0103ri dintr-o pozi\u021bie \u00eenclinat\u0103 \u00een sus, ve\u021bi lucra mai mult pe partea superioar\u0103 a mu\u0219chilor pectorali. \u00cen caz contrar, dac\u0103 regla\u021bi banca la o \u00eenclinare \u00een jos, ve\u021bi implica mai mult partea inferioar\u0103 a pieptului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-v-sede-na-stroji-peck-deck\">2. Pec Deck<\/h4>\n\n\n\n<p>Pute\u021bi \u00eenlocui ganterele cu un exerci\u021biu efectuat pe un aparat cunoscut sub numele de Pec Deck. Sta\u021bi cu spatele la aparat, \u00eentinde\u021bi bra\u021bele \u0219i apuca\u021bi m\u00e2nerele. Regla\u021bi pozi\u021bia aparatului \u0219i \u00een\u0103l\u021bimea scaunului, astfel \u00eenc\u00e2t umerii s\u0103 fie \u00een linie cu bra\u021bele \u00eentinse. \u021aine\u021bi coatele u\u0219or \u00eendoite. \u00cempinge\u021bi bra\u021bele \u00eencord\u00e2nd mu\u0219chii pectorali \u00een timp ce expira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi mi\u0219carea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,36322,48829,73135,78697\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-nahoru\"><span class=\"ez-toc-section\" id=\"3_Incline_Dumbbell_Chest_Press\"><\/span>3. Incline Dumbbell Chest Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe banca \u00eenclinat\u0103 (cu capul \u00een sus) la un unghi de 30-45 de grade. Apuca\u021bi ganterele (prindere deasupra m\u00e2inii). \u00cendoi\u021bi-v\u0103 bra\u021bele \u0219i ridica\u021bi-le sub nivelul umerilor. Palmele trebuie s\u0103 fie \u00eendreptate spre fa\u021b\u0103. L\u0103sa\u021bi-v\u0103 picioarele pe toat\u0103 suprafa\u021ba pe podea. \u00cencorda\u021bi-v\u0103 partea superioar\u0103 a corpului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 bra\u021bele \u00eenainte \u00eencord\u00e2nd mu\u0219chii pectorali \u00een timp ce expira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 cu mi\u0219care controlat\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli comune:&nbsp;<\/strong>Mi\u0219care necontrolat\u0103, spate arcuit, greut\u0103\u021bi necorespunz\u0103toare, o raz\u0103 mic\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/04-Tlaky-s-jednoruckami-na-sikme-lavici.gif\" alt=\"Cum se efectueaz\u0103 incline dumbbell chest press?\" class=\"wp-image-341931\" width=\"852\" height=\"480\" title=\"Cum se efectueaz\u0103 incline dumbbell chest press?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-podle-primarne-zacilene-oblasti\">Alte varia\u021bii de exerci\u021biu \u00een func\u021bie de zona vizat\u0103 <\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-zamereno-na-vrchni-cast-prsnich-svalu\">1. Zona superioar\u0103 a mu\u0219chilor pectorali<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-1-bench-press-na-sikme-lavici-hlavou-nahoru\">1.1. Incline Bench Press<\/h4>\n\n\n\n<p>\u00centinde\u021bi-v\u0103 pe <a href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banca \u00eenclinat\u0103<\/a> cu o \u00eenclina\u021bie pozitiv\u0103 de 20-45 de grade plasat\u0103 sub haltera de pe suport. Apuca\u021bi bara (prindere \u00een sus) \u0219i proceda\u021bi \u00een acela\u0219i mod ca \u0219i cu o presa clasic\u0103 de banc\u0103. Bara ar trebui s\u0103 ating\u0103 pieptul un pic mai sus \u00een pozi\u021bia inferioar\u0103 \u00een aceast\u0103 versiune.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-2-tlaky-s-ketllebelly-na-sikme-lavici-hlavou-nahoru\">1.2. Incline Kettlebell Chest Press<\/h4>\n\n\n\n<p>De asemenea, pute\u021bi \u00eenlocui ganterele cu dou\u0103 kettlebell \u00een acest exerci\u021biu. Tot ce trebuie s\u0103 face\u021bi este s\u0103 le \u021bine\u021bi de m\u00e2ner \u0219i s\u0103 \u00eencerca\u021bi s\u0103 le apropia\u021bi \u00een pozi\u021bia de sus, \u00een acela\u0219i mod ca \u0219i cu ganterele. Dac\u0103 ave\u021bi doar un kettlebell sau o ganter\u0103, efectua\u021bi exerci\u021biul pe o parte mai \u00eent\u00e2i, apoi pe cealalt\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-zamereno-na-spodni-cast-prsnich-svalu\">2. Zona inferioar\u0103 a mu\u0219chilor pectorali<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-1-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-dolu\">2.1. Decline Dumbbell Chest Press<\/h4>\n\n\n\n<p>\u00centinde\u021bi-v\u0103 pe banca \u00eenclinat\u0103 cu o \u00eenclina\u021bie negativ\u0103 de 30-40 de grade. Lua\u021bi ganterele \u0219i efectua\u021bi aceea\u0219i mi\u0219care ca \u0219i cu ganterele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-2-bench-press-na-sikme-lavici-hlavou-dolu\">2.2. Decline Bench Press<\/h4>\n\n\n\n<p>\u00centinde\u021bi-v\u0103 pe banca \u00eenclinat\u0103 cu o \u00eenclina\u021bie negativ\u0103 de 30-40 de grade. Prinde\u021bi bara a\u0219ezat\u0103 pe suport (prindere \u00een sus) \u0219i proceda\u021bi \u00een acela\u0219i mod ca \u0219i la o presa clasic\u0103 de banc\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-predpazovani-na-spodnich-kladkach\"><span class=\"ez-toc-section\" id=\"4_Low_Cable_Chest_Fly\"><\/span>4. Low Cable Chest Fly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Apuca\u021bi m\u00e2nerul cablului de jos cu fiecare m\u00e2n\u0103 (prindere deasupra m\u00e2inii). Sta\u021bi \u00een mijlocul scripetelui, cu picioarele apropiate. \u021aine\u021bi spatele drept, bra\u021bele pe l\u00e2ng\u0103 corp, coatele u\u0219or \u00eendoite, palmele fa\u021b\u0103 \u00een fa\u021b\u0103 \u0219i u\u0219or \u00een sus.<\/span><\/li>\n\n\n\n<li><strong>Efectuarea execi\u021biului: <\/strong>\u00centinde\u021bi&nbsp;bra\u021bele \u00eenainte \u00eencord\u00e2nd mu\u0219chii pectorali \u00een timp ce expira\u021bi. \u00cencerca\u021bi s\u0103 aduce\u021bi scripetele \u00een fa\u021ba pieptului sau chiar a capului. Pute\u021bi r\u0103m\u00e2ne \u00een aceast\u0103 pozi\u021bie timp de 1-2 secunde. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli comune:&nbsp;<\/strong>Mi\u0219care necontrolat\u0103, coate prea \u00eendoite, spate \u00eendoit, o raz\u0103 mic\u0103 de mi\u0219care, greut\u0103\u021bi necorespunz\u0103toare.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/07-Predpazovani-na-protismernych-kladkach-ve-stoje_LOGO.gif\" alt=\"Cum se efectueaz\u0103 low cable chest fly?\" class=\"wp-image-341946\" title=\"Cum se efectueaz\u0103 low cable chest fly?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-2\">Alte variante ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-predpazovani-s-expandery\">1. Chest Fly cu expansor<\/h4>\n\n\n\n<p>Pute\u021bi folosi <a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expansoare lungi<\/a> \u00een loc de scripete. Tot ce trebuie s\u0103 face\u021bi este s\u0103 le ata\u0219a\u021bi \u00een partea de jos a barei verticale, apoi s\u0103 trage\u021bi expansoarele \u00eempreun\u0103 \u00een acela\u0219i mod. Re\u021bine\u021bi c\u0103, cu c\u00e2t rezisten\u021ba expansorului este mai mare, cu at\u00e2t exerci\u021biul va fi mai solicitant.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-predpazovani-na-jedne-horni-kladce\">2. Low Cable Fly cu un singur bra\u021b<\/h4>\n\n\n\n<p>Dac\u0103 ave\u021bi doar un scripete, pute\u021bi efectua acest exerci\u021biu pe fiecare parte separat. \u00cen plus, aceast\u0103 op\u021biune v\u0103 permite s\u0103 v\u0103 concentra\u021bi mai mult pe mu\u0219chii activi. De asemenea, pute\u021bi utiliza \u0219i un expansor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-rozpazovani-strihy-na-hornich-kladkach\"><span class=\"ez-toc-section\" id=\"5_High_Cable_Chest_Fly\"><\/span>5. High Cable Chest Fly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/strong>Apuca\u021bi cu fiecare m\u00e2n\u0103 m\u00e2nerul cablului de sus (prindere deasupra m\u00e2inii). Sta\u021bi \u00een mijlocul scripetelui, cu genunchii u\u0219or \u00eendoi\u021bi. Apleca\u021bi-v\u0103 pu\u021bin \u0219i men\u021bine\u021bi spatele curbat \u00een mod natural. \u021aine\u021bi bra\u021bele l\u00e2ng\u0103 corp, coatele u\u0219or \u00eendoite, palmele \u00eendreptate una spre cealalt\u0103 \u0219i u\u0219or \u00een sus.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Trage\u021bi cablurile odat\u0103 \u00eencord\u00e2nd mu\u0219chii pectorali \u00een timp ce expira\u021bi. Bra\u021bele trebuie s\u0103 se mi\u0219te \u00een jos \u0219i \u00eenainte \u0219i s\u0103 se \u00eent\u00e2lneasc\u0103 \u00een fa\u021ba corpului \u00een pozi\u021bia inferioar\u0103. Pute\u021bi r\u0103m\u00e2ne \u00een aceast\u0103 pozi\u021bie timp de 1-2 secunde. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli comune:&nbsp;<\/strong>Mi\u0219care necontrolat\u0103, coate prea \u00eendoite, spate \u00eendoit, o raz\u0103 mic\u0103 de mi\u0219care, greut\u0103\u021bi necorespunz\u0103toare.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/08-Pritahy-bocnich-kladek_LOGO.gif\" alt=\"Cum se efectueaz\u0103 high cable chest fly?\" class=\"wp-image-341960\" title=\"Cum se efectueaz\u0103 high cable chest fly?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-3\">Alte variante ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-s-expandery\">1. Chest Fly cu expansor<\/h4>\n\n\n\n<p>Pute\u021bi folosi, de asemenea, <a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expansoare lungi<\/a> \u00een loc de scripete. Tot ce trebuie s\u0103 face\u021bi este s\u0103 le ata\u0219a\u021bi \u00een partea de jos a barei verticale \u0219i s\u0103 le \u00eempinge\u021bi \u00een acela\u0219i mod. Re\u021bine\u021bi c\u0103, cu c\u00e2t rezisten\u021ba expansorului este mai mare, cu at\u00e2t exerci\u021biul va fi mai solicitant.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-na-jedne-horni-kladce\">2. High Cable Fly cu un singur bra\u021b<\/h4>\n\n\n\n<p>Dac\u0103 ave\u021bi doar un scripete, pute\u021bi efectua acest exerci\u021biu pe fiecare parte separat. \u00cen plus, aceast\u0103 op\u021biune v\u0103 permite s\u0103 v\u0103 concentra\u021bi mai mult pe mu\u0219chii care lucreaz\u0103. De asemenea, pute\u021bi utiliza un expansor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-dipy-na-bradlech\"><span class=\"ez-toc-section\" id=\"6_Parallel_Bar_Dips\"><\/span>6. Parallel Bar Dips<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/strong>Efectua\u021bi o sus\u021binere de sprijin pe bare cu bra\u021bele extinse. Pute\u021bi s\u0103 v\u0103 \u00eendoi\u021bi u\u0219or picioarele. Coatele trebuie s\u0103 fie \u00eendreptate spre exterior. \u021aine\u021bi spatele drept.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00cendoi\u021bi coatele \u00een timp ce inspira\u021bi \u0219i cobor\u00e2\u021bi cu o mi\u0219care controlat\u0103 p\u00e2n\u0103 c\u00e2nd ajunge\u021bi mai jos de nivelul umerilor. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eencord\u00e2nd mu\u0219chii pectorali \u00een timp ce expira\u021bi. Apoi trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli comune:&nbsp;<\/strong>Coatele \u00eendreptate spre interior, mi\u0219care necontrolat\u0103, spate \u00eendoit, o raz\u0103 mic\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/09-Dipy.gif\" alt=\"Cum se efectueaz\u0103 parallel bar dips?\" class=\"wp-image-341974\" title=\"Cum se efectueaz\u0103 parallel bar dips?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-4\">Alte variante ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-dipy-s-expanderem\">1. Expander Dips<\/h4>\n\n\n\n<p>Dac\u0103 scufund\u0103rile la barele paralele sunt prea solicitante pentru voi, pute\u021bi face exerci\u021biul mai u\u0219or cu un <a href=\"https:\/\/gymbeam.ro\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expansor<\/a> lung. Ata\u0219a\u021bi un cap\u0103t al benzii de bara paralel\u0103 \u0219i introduce\u021bi cel\u0103lalt cap\u0103t sub bra\u021b. Apoi efectua\u021bi o sus\u021binere de sprijin pe paralele \u0219i \u00eengenunchea\u021bi pe expanderul \u00eentins cu unul sau cu ambele picioare. \u00cencepe\u021bi s\u0103 face\u021bi exerci\u021biul \u00eencord\u00e2nd mu\u0219chii pectorali. Cu c\u00e2t rezisten\u021ba expansorului este mai mare, cu at\u00e2t exerci\u021biul va fi mai u\u0219or.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-dipy-se-zavazim\">2. Weighted Dips<\/h4>\n\n\n\n<p>Dac\u0103 scufund\u0103rile cu greutatea corporal\u0103 sunt prea u\u0219oare pentru voi, ad\u0103uga\u021bi pu\u021bin\u0103 greutate. Folosi\u021bi o <a href=\"https:\/\/gymbeam.ro\/centura-pentru-flotari-la-paralele-dip-belt-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">centur\u0103<\/a> de care s\u0103 ag\u0103\u021ba\u021bi un <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">disc<\/a> sau un <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-dipy-na-kruzich\">3. Ring Dips<\/h4>\n\n\n\n<p>Dac\u0103 nu ave\u021bi bare paralele disponibile sau dori\u021bi s\u0103 v\u0103 diversifica\u021bi antrenamentul, pute\u021bi \u00eencerca dips-uri pe <a href=\"https:\/\/gymbeam.ro\/inele-de-gimnastica-crossfit-gymbeam.html\" class=\"ek-link\">inele<\/a>. Exerci\u021biul cu inele este ceva mai solicitant, mai ales din punct de vedere al stabilit\u0103\u021bii. Pute\u021bi face acest lucru mai u\u0219or prin ata\u0219area unui expansor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-pullover-s-jednoruckou\"><span class=\"ez-toc-section\" id=\"7_Tractiuni_cu_gantera\"><\/span>7. Trac\u021biuni cu gantera<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi partea superioar\u0103 a spatelui pe partea lateral\u0103 a b\u0103ncii. L\u0103sa\u021bi-v\u0103 picioarele cu toat\u0103 suprafa\u021ba pe podea \u0219i \u00eendoi\u021bi-v\u0103 genunchii. \u00centinde\u021bi bra\u021bele \u00een sus \u0219i prinde\u021bi gantera de partea superioar\u0103 (prin plac\u0103\/hexagon). \u00cendoi\u021bi u\u0219or bra\u021bele. \u00cencorda\u021bi partea superioar\u0103 a corpului \u0219i fesierii.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului<\/strong>:&nbsp;\u00centinde\u021bi bra\u021bele \u00eenainte \u00eencord\u00e2nd mu\u0219chii pectorali \u00een timp ce expira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli comune:<\/strong> Coate prea \u00eendoite, mi\u0219care necontrolat\u0103, greutate necorespunz\u0103toare, spate \u00eendoit, o raz\u0103 mic\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/10-Pullover-s-jednoruckou.gif\" alt=\"Cum se efectueaz\u0103 trac\u021biunile cu gantera?\" class=\"wp-image-341988\" title=\"Cum se efectueaz\u0103 trac\u021biunile cu gantera?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-5\">Alte variante ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-pullover-s-kotoucem-nebo-kettlebellem\">1. Trac\u021biuni cu discul sau cu kettlebell <\/h4>\n\n\n\n<p>Dac\u0103 nu ave\u021bi o ganter\u0103 la dispozi\u021bie, folosi\u021bi un disc sau un kettlebell \u00een schimb. \u00cen cazul discului, prinde\u021bi-l de laterale, iar kettlebell-ul de m\u00e2ner pe laterale. Apoi efectua\u021bi trac\u021biunea \u00een acela\u0219i mod ca \u0219i cu haltera.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-pullover-s-ez-osou\">2. Trac\u021biuni la bara EZ<\/h4>\n\n\n\n<p>Pute\u021bi face acest exerci\u021biu \u0219i cu o bar\u0103 EZ mai scurt\u0103. Prinde\u021bi-o de mijloc cu bra\u021bele la o distan\u021b\u0103 mai mic\u0103 dec\u00e2t l\u0103\u021bimea umerilor. Apoi efectua\u021bi trac\u021biunea \u00een acela\u0219i mod ca \u0219i cu haltera.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kam-dal\"><span class=\"ez-toc-section\" id=\"Alte_articole_utile\"><\/span>Alte articole utile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u0103 intereseaz\u0103 cum s\u0103 v\u0103 planifica\u021bi corect antrenamentul? Atunci asigura\u021bi-v\u0103 c\u0103 citi\u021bi articolul nostru&nbsp;intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\"><strong><span data-preserver-spaces=\"true\">Cum s\u0103 crea\u021bi un plan de antrenament de calitate \u2013 Sfaturi, Antrenamente, Cele mai frecvente gre\u0219eli.<\/span><\/strong><\/a><\/li>\n\n\n\n<li>Pentru a afla mai multe despre num\u0103rul ideal de repet\u0103ri \u00een func\u021bie de obiectivul vostru fitness, citi\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\"><strong>C\u00e2te repet\u0103ri ar trebui s\u0103 efectua\u021bi pentru a pierde \u00een greutate sau a c\u00e2\u0219tiga masa muscular\u0103?<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 scopul vostru este s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103, nu trebuie s\u0103 rata\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\"><strong>Ce s\u0103 consuma\u021bi \u0219i cum s\u0103 face\u021bi mi\u0219care pentru a c\u00e2\u0219tiga masa muscular\u0103?<\/strong><\/a><\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103 \u0219i nu reu\u0219i\u021bi? Atunci nu rata\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/\"><strong>10 sfaturi pentru o cre\u0219tere s\u0103n\u0103toas\u0103 \u00een greutate.<\/strong><\/a><\/li>\n\n\n\n<li>Vre\u021bi s\u0103 v\u0103 calcula\u021bi aportul de calorii \u0219i macronutrien\u021bi \u00een func\u021bie de obiectivul vostru fitness? Atunci <a href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\"><strong>Calculatorul nostru online pentru consumul de energie \u0219i macronutrien\u021bi<\/strong><\/a>&nbsp;v\u0103 va fi de folos.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Multe persoane care merg la sal\u0103 se str\u0103duiesc s\u0103-\u0219i dezvolte mu\u0219chii pectorali. Pentru asta exist\u0103 exerci\u021bii eficiente ce includ presa pe banc\u0103, presa pe piept cu gantere, dips-urile \u0219i multe altele. Acestea v\u0103 vor ajuta la <strong>dezvoltarea muscular\u0103 complex\u0103 \u00een aceast\u0103 zon\u0103, dar \u0219i la for\u021b\u0103 \u0219i o form\u0103 fizic\u0103 mai bun\u0103<\/strong>. Cu toate acestea, pentru rezultate mai bune, este esen\u021bial s\u0103 acorda\u021bi aten\u021bie tehnicii corecte \u0219i s\u0103 cre\u0219te\u021bi treptat greutatea. Acesta este singurul mod de a ob\u021bine o dezvoltare complex\u0103 a mu\u0219chilor pectorali. Antrena\u021bi-v\u0103 pieptul de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i planifica\u021bi-v\u0103 antrenamentul astfel \u00eenc\u00e2t s\u0103 oferi\u021bi organismului suficient timp pentru a se regenera.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, distribui\u021bi-l \u0219i prietenilor vo\u0219tri pentru a-i ajuta s\u0103 se inspire pentru antrenamentul mu\u0219chilor pectorali.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vre\u021bi s\u0103 v\u0103 antrena\u021bi mu\u0219chii pectorali? Atunci \u00eencerca\u021bi aceste 7 exerci\u021bii cu diferite accesorii pentru dezvoltarea \u0219i cre\u0219terea complex\u0103 acestora.<\/p>\n","protected":false},"author":129,"featured_media":341852,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7106,7484,7262,6410],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-394750","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-accesorii-fitness","9":"tag-antrenament","10":"tag-antrenament-de-forta","11":"tag-exercitii","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 cele mai bune exerci\u021bii pentru piept - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Iat\u0103 cele mai bune exerci\u021bii pentru for\u021ba, dezvoltarea \u0219i volumul mu\u0219chilor pectorali, care sunt ideale pentru antrenamentul eficient al pieptului la sal\u0103.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 cele mai bune exerci\u021bii pentru piept - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Iat\u0103 cele mai bune exerci\u021bii pentru for\u021ba, dezvoltarea \u0219i volumul mu\u0219chilor pectorali, care sunt ideale pentru antrenamentul eficient al pieptului la sal\u0103.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-16T13:04:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-19T08:27:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"7 cele mai bune exerci\u021bii pentru piept\",\"datePublished\":\"2023-06-16T13:04:57+00:00\",\"dateModified\":\"2023-06-19T08:27:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\"},\"wordCount\":2946,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-2.png\",\"keywords\":[\"accesorii fitness\",\"antrenament\",\"antrenament de for\u021b\u0103\",\"exerci\u021bii\"],\"articleSection\":[\"Antrenamente si exerci\u021bii fizice\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\",\"name\":\"7 cele mai bune exerci\u021bii pentru piept - 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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