{"id":576787,"date":"2024-06-14T08:00:00","date_gmt":"2024-06-14T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=576787"},"modified":"2025-05-21T17:09:04","modified_gmt":"2025-05-21T15:09:04","slug":"7-esercizi-top-per-i-pettorali","status":"publish","type":"post","link":"https:\/\/gymbeam.it\/blog\/7-esercizi-top-per-i-pettorali\/","title":{"rendered":"7 esercizi TOP per i pettorali"},"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.it\/blog\/7-esercizi-top-per-i-pettorali\/#7_nejlepsich_cviku_na_hrudnik_a_celkovy_rozvoj_prsnich_svalu\" title=\"7 nejlep\u0161\u00edch cvik\u016f na hrudn\u00edk a celkov\u00fd rozvoj prsn\u00edch sval\u016f\">7 nejlep\u0161\u00edch cvik\u016f na hrudn\u00edk a celkov\u00fd rozvoj prsn\u00edch sval\u016f<\/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.it\/blog\/7-esercizi-top-per-i-pettorali\/#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.it\/blog\/7-esercizi-top-per-i-pettorali\/#2_Rozpazovani_s_jednoruckami\" title=\"2. Rozpa\u017eov\u00e1n\u00ed s jednoru\u010dkami\">2. Rozpa\u017eov\u00e1n\u00ed s jednoru\u010dkami<\/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.it\/blog\/7-esercizi-top-per-i-pettorali\/#3_Tlaky_s_jednoruckami_na_sikme_lavici_hlavou_nahoru\" title=\"3. Tlaky s jednoru\u010dkami na \u0161ikm\u00e9 lavici hlavou nahoru\">3. Tlaky s jednoru\u010dkami na \u0161ikm\u00e9 lavici hlavou nahoru<\/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.it\/blog\/7-esercizi-top-per-i-pettorali\/#4_Predpazovani_na_spodnich_kladkach\" title=\"4. P\u0159edpa\u017eov\u00e1n\u00ed na spodn\u00edch kladk\u00e1ch\">4. P\u0159edpa\u017eov\u00e1n\u00ed na spodn\u00edch kladk\u00e1ch<\/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.it\/blog\/7-esercizi-top-per-i-pettorali\/#5_Rozpazovani_strihy_na_hornich_kladkach\" title=\"5. Rozpa\u017eov\u00e1n\u00ed (st\u0159ihy) na horn\u00edch kladk\u00e1ch\">5. Rozpa\u017eov\u00e1n\u00ed (st\u0159ihy) na horn\u00edch kladk\u00e1ch<\/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.it\/blog\/7-esercizi-top-per-i-pettorali\/#6_Dipy_na_bradlech\" title=\"6. Dipy na bradlech\">6. Dipy na bradlech<\/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.it\/blog\/7-esercizi-top-per-i-pettorali\/#7_Pullover_s_jednoruckou\" title=\"7. Pullover s jednoru\u010dkou\">7. Pullover s jednoru\u010dkou<\/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.it\/blog\/7-esercizi-top-per-i-pettorali\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/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.it\/blog\/7-esercizi-top-per-i-pettorali\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jsou vypracovan\u00e9 prsn\u00ed svaly jedn\u00edm z va\u0161ich c\u00edl\u016f? V tom p\u0159\u00edpad\u011b by ve va\u0161em tr\u00e9ninkov\u00e9m pl\u00e1nu nem\u011bly chyb\u011bt <strong>\u00fa\u010dinn\u00e9 cviky na komplexn\u00ed rozvoj hrudn\u00edku.<\/strong> Mezi nejobl\u00edben\u011bj\u0161\u00ed pat\u0159\u00ed bezesporu bench press, kter\u00fd m\u00e1 ve sv\u00e9m tr\u00e9ninku v\u011bt\u0161ina n\u00e1v\u0161t\u011bvn\u00edk\u016f posilovny. Nen\u00ed to ale jedin\u00fd cvik na r\u016fst prsn\u00edch sval\u016f, u kter\u00e9ho byste m\u011bli z\u016fstat. Existuj\u00ed i dal\u0161\u00ed, kter\u00e9 dok\u00e1\u017eou tuto oblast zac\u00edlit i z jin\u00fdch \u00fahl\u016f, co\u017e se pak m\u016f\u017ee projevit i <strong>kvalitn\u011bj\u0161\u00edm tvarem a symetri\u00ed prsn\u00edch sval\u016f. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pro tr\u00e9nink hrudn\u00edku plat\u00ed stejn\u00e1 pravidla, jako je to v p\u0159\u00edpad\u011b jin\u00fdch parti\u00ed. P\u0159ed jeho za\u010d\u00e1tkem nezapome\u0148te na zah\u0159\u00e1t\u00ed a rozh\u00fdb\u00e1n\u00ed sval\u016f, kter\u00e9 pom\u016f\u017ee s jejich p\u0159\u00edpravou na z\u00e1t\u011b\u017e. D\u00edky tomu se tak\u00e9 chr\u00e1n\u00edte p\u0159ed zran\u011bn\u00edm.P\u0159eci jenom p\u0159ij\u00edt do posilovny a rovnou j\u00edt zkou\u0161et maxim\u00e1lku na bench pressu nen\u00ed ten nejzdrav\u011bj\u0161\u00ed p\u0159\u00edstup. Stejn\u011b tak m\u00e1 svou posloupnost pokroku i samotn\u00fd cvik.<strong> Nejprve se proto nau\u010dte spr\u00e1vnou techniku a a\u017e pot\u00e9 zvy\u0161ujte z\u00e1t\u011b\u017e.<\/strong> Jen tak z\u00edsk\u00e1te ty nejlep\u0161\u00ed v\u00fdsledky. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Z p\u0159edstaven\u00fdch cvik\u016f si jednodu\u0161e m\u016f\u017eete vytvo\u0159it tr\u00e9nink hrudn\u00edku v posilovn\u011b. Pro za\u010d\u00e1tek si sta\u010d\u00ed vybrat zhruba 2\u20133 cviky, kter\u00e9 odcvi\u010d\u00edte ve 3 pracovn\u00edch s\u00e9ri\u00edch v rozmez\u00ed 8\u201312 opakov\u00e1n\u00ed v s\u00e9rii. Z\u00e1t\u011b\u017e by v tomto p\u0159\u00edpad\u011b m\u011bla spadat zhruba na \u00farove\u0148 60\u201375 % 1RM (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed).<strong> Tr\u00e9nink hrudn\u00edku pak za\u0159ad\u00edte samostatn\u011b nebo v kombinaci s jinou parti\u00ed, ide\u00e1ln\u011b 2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> M\u011bjte ale na pam\u011bti, \u017ee k \u00fapln\u00e9 regeneraci sval\u016f po silov\u00e9m tr\u00e9ninku dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin. Vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci tak pl\u00e1nujte i sv\u016fj tr\u00e9nink a po\u010det jednotek v t\u00fddnu na konkr\u00e9tn\u00ed svalovou partii. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133] <\/span><\/p>\n\n<div class=\"wp-block-image\"><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=\"Nejlep&#x161;&#xED; cviky na hrudn&#xED;k\" class=\"wp-image-341887\" width=\"843\" height=\"562\" title=\"Nejlep&#x161;&#xED; cviky na hrudn&#xED;k\" 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><\/div>\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_nejlepsich_cviku_na_hrudnik_a_celkovy_rozvoj_prsnich_svalu\"><\/span>7 nejlep\u0161\u00edch cvik\u016f na hrudn\u00edk a celkov\u00fd rozvoj prsn\u00edch sval\u016f<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Na proveden\u00ed t\u011bchto cvik\u016f v\u00e1m bude sta\u010dit b\u011b\u017en\u00e9 vybaven\u00ed posilovny, jako je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nastaviteln\u00e1 lavice<\/a>, osa, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, kladky a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bradla-dip-i-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bradla<\/a>. Vyu\u017e\u00edt ale m\u016f\u017eete tak\u00e9 dlouh\u00e9 expandery \u010di kettlebell. Pak je u\u017e na v\u00e1s, jak v tr\u00e9ninku zkombinujete <strong>z\u00e1kladn\u00ed cviky s jejich lehce odli\u0161n\u00fdmi variantami. <\/strong>M\u011bjte na pam\u011bti tak\u00e9 fakt, \u017ee je zapot\u0159eb\u00ed <strong>zat\u011b\u017eovat jak horn\u00ed, st\u0159edn\u00ed, tak i doln\u00ed \u010d\u00e1st velk\u00e9ho prsn\u00edho svalu<\/strong> <em>(Musculus pectoralis major)<\/em>, kter\u00fd hraje dominantn\u00ed roli ve velikosti hrudn\u00edku. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si z\u00e1dy na vodorovnou lavici. Lopatky dr\u017ete u sebe a \u010dinku uchopte nadhmatem. Dr\u017ete rovn\u00e9 z\u00e1p\u011bst\u00ed a lokty p\u0159\u00edmo pod osou. \u0160\u00ed\u0159e \u00fachopu je o n\u011bco v\u011bt\u0161\u00ed ne\u017e \u0161\u00ed\u0159ka va\u0161ich ramen. Chodidla jsou celou plochou polo\u017eena na zemi a kolena sv\u00edraj\u00ed \u00fahel p\u0159ibli\u017en\u011b 90 stup\u0148\u016f. V pr\u016fb\u011bhu cviku je mo\u017en\u00e9 lehk\u00e9 prohnut\u00ed v z\u00e1dech. Ramena a h\u00fd\u017ed\u011b z\u016fst\u00e1vaj\u00ed celou plochou na podlo\u017ece. St\u0159ed t\u011bla a h\u00fd\u017e\u010fov\u00e9 svaly jsou b\u011bhem cvi\u010den\u00ed aktivn\u00ed. <\/li><li><strong>Proveden\u00ed: <\/strong>Zvedn\u011bte \u010dinku do v\u00fdchoz\u00ed polohy nad hrudn\u00edk. Pot\u00e9 ji s n\u00e1dechem pomalu spou\u0161t\u011bjte na hrudn\u00edk. Ve spodn\u00ed f\u00e1zi se osa lehce dotkne hrudi, zhruba ve st\u0159edu hrudn\u00ed kosti. V t\u00e9to f\u00e1zi pa\u017ee s t\u011blem sv\u00edraj\u00ed \u00fahel 45\u201360 stup\u0148\u016f. Potom s v\u00fddechem pomoc\u00ed kontrakce prsn\u00edch sval\u016f zatla\u010dte do \u010dinky sm\u011brem vzh\u016fru a\u017e do t\u00e9 v\u00fd\u0161ky, kdy m\u00e1te t\u00e9m\u011b\u0159 narovnan\u00e9 lokty. Dr\u00e1ha osy ve sm\u011bru nahoru by m\u011bla opisovat lehk\u00fd oblouk. Po n\u00e1vratu do v\u00fdchoz\u00ed polohy nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Tla\u010den\u00ed lokt\u016f k t\u011blu, nekontrolovan\u00fd pohyb, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e1 aktivace st\u0159edu t\u011bla a h\u00fd\u017ed\u00ed, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><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=\"Jak cvi&#x10D;it bench press?\" class=\"wp-image-341903\" title=\"Jak cvi&#x10D;it bench press?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\" id=\"1-bench-press-tlaky-s-jednoruckami\">1. Bench press (tlaky) s jednoru\u010dkami<\/h4>\n\n<p>Pokud nem\u00e1te k dispozici osu, m\u016f\u017eete tento cvik prov\u00e1d\u011bt s jednoru\u010dkami. V\u00fdhodou je, \u017ee umo\u017e\u0148uj\u00ed procvi\u010den\u00ed obou stran t\u011bla odd\u011blen\u011b a zat\u00ed\u017e\u00ed svaly v del\u0161\u00ed dr\u00e1ze pohybu. P\u0159i pohybu sm\u011brem vzh\u016fru tla\u010dte jednoru\u010dky k sob\u011b. Zat\u00ed\u017e\u00edte tak v\u00edce vnit\u0159n\u00ed \u010d\u00e1st prsn\u00edch sval\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"2-bench-press-s-uzsim-nebo-sirsim-uchopem\">2. Bench press s u\u017e\u0161\u00edm nebo \u0161ir\u0161\u00edm \u00fachopem<\/h4>\n\n<p>D\u00edky \u00faprav\u011b \u0161\u00ed\u0159ky \u00fachopu tak\u00e9 lehce zm\u011bn\u00edte aktivaci sval\u016f. P\u0159i verzi na \u00fazko procvi\u010d\u00edte v\u00edce tricepsy a v p\u0159\u00edpad\u011b \u0161ir\u0161\u00ed varianty s rukama d\u00e1l od sebe zase intenzivn\u011bji zapoj\u00edte prsn\u00ed svaly. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"3-bench-press-na-multipressu\">3. Bench press na multipressu<\/h4>\n\n<p>Na multipressu m\u016f\u017ee pro n\u011bkoho b\u00fdt tento cvik snaz\u0161\u00ed. Nemus\u00edte se p\u0159i n\u011bm tolik soust\u0159edit na stabilitu a hl\u00eddat dr\u00e1hu pohybu osy. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"jak-na-bench-press-naucte-se-spravnou-techniku\">Jak na bench press? Nau\u010dte se spr\u00e1vnou techniku<strong><\/strong><\/h3>\n\n<p>Podrobn\u011bj\u0161\u00ed n\u00e1vod na cvi\u010den\u00ed bench pressu najdete v na\u0161em videu. <\/p>\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\" referrerpolicy=\"strict-origin-when-cross-origin\" 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<h2 class=\"wp-block-heading\" id=\"2-rozpazovani-s-jednoruckami\"><span class=\"ez-toc-section\" id=\"2_Rozpazovani_s_jednoruckami\"><\/span>2. Rozpa\u017eov\u00e1n\u00ed s jednoru\u010dkami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na vodorovnou lavici na z\u00e1da. Nohy se op\u00edraj\u00ed celou plochou chodidel o podlo\u017eku. Uchopte jednoru\u010dky, p\u0159edpa\u017ete a dlan\u011b vyto\u010dte sm\u011brem k sob\u011b. Lokty m\u00edrn\u011b pokr\u010dte. Aktivujte st\u0159ed t\u011bla.<\/li><li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem plynul\u00fdm pohybem pomalu p\u0159ejd\u011bte do rozpa\u017een\u00ed. Lokty se sna\u017ete st\u00e1le dr\u017eet v m\u00edrn\u00e9m pokr\u010den\u00ed. S v\u00fddechem pomoc\u00ed kontrakce prsn\u00edch sval\u016f vra\u0165te pa\u017ee do v\u00fdchoz\u00ed polohy. Pot\u00e9 nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00e9 pokr\u010den\u00ed lokt\u016f, nekontrolovan\u00fd pohyb, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><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=\"Jak cvi&#x10D;it rozpa&#x17E;ov&#xE1;n&#xED; s jednoru&#x10D;kami?\" class=\"wp-image-341917\" title=\"Jak cvi&#x10D;it rozpa&#x17E;ov&#xE1;n&#xED; s jednoru&#x10D;kami?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-1\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-na-sikme-lavici\">1. Rozpa\u017eov\u00e1n\u00ed na \u0161ikm\u00e9 lavici<\/h4>\n\n<p>Pro v\u011bt\u0161\u00ed variabilitu v tr\u00e9ninku si tak\u00e9 m\u016f\u017eete zacvi\u010dit rozpa\u017eov\u00e1n\u00ed na naklon\u011bn\u00e9 lavici. V p\u0159\u00edpad\u011b, \u017ee ji zvednete do pozitivn\u00edho sklonu (hlavou nahoru), v\u00edce procvi\u010d\u00edte horn\u00ed \u010d\u00e1st prsn\u00edch sval\u016f. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b, kdy lavici uprav\u00edte do negativn\u00edho sklonu (hlavou dol\u016f), intenzivn\u011bji zapoj\u00edte spodn\u00ed \u010d\u00e1st hrudn\u00edku. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-v-sede-na-stroji-peck-deck\">2. Rozpa\u017eov\u00e1n\u00ed v sed\u011b na stroji (Peck Deck)<\/h4>\n\n<p>Jednoru\u010dky m\u016f\u017eete nahradit tak\u00e9 cvikem, kter\u00fd se prov\u00e1d\u00ed na stroji zn\u00e1m\u00e9m jako Peck Deck. Posa\u010fte se z\u00e1dy ke stroji, rozpa\u017ete a uchopte dr\u017eadla. Nastavte si polohu stroje a v\u00fd\u0161ku sedadla tak, abyste m\u011bli ramena v jedn\u00e9 rovin\u011b s nata\u017een\u00fdma rukama. Lokty m\u011bjte lehce pokr\u010den\u00e9. S v\u00fddechem pomoc\u00ed kontrakce prsn\u00edch sval\u016f p\u0159it\u00e1hn\u011bte ruce k sob\u011b. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a pohyb zopakujte. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"3-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-nahoru\"><span class=\"ez-toc-section\" id=\"3_Tlaky_s_jednoruckami_na_sikme_lavici_hlavou_nahoru\"><\/span>3. Tlaky s jednoru\u010dkami na \u0161ikm\u00e9 lavici hlavou nahoru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na pozitivn\u011b naklon\u011bnou lavici (hlava je naho\u0159e), kter\u00e1 je zvednut\u00e1 do \u00fahlu 30\u201345 stup\u0148\u016f. Uchopte jednoru\u010dky nadhmatem. Pokr\u010dte lokty a zvedn\u011bte je po v\u00fd\u0161e pod \u00farove\u0148 ramen. Dlan\u011b sm\u011b\u0159uj\u00ed vp\u0159ed. Nohy se op\u00edraj\u00ed celou plochou chodidel o podlo\u017eku. Aktivujte st\u0159ed t\u011bla. <\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce prsn\u00edch sval\u016f p\u0159edpa\u017ete a\u017e do t\u00e9m\u011b\u0159 \u00fapln\u00e9ho napnut\u00ed pa\u017e\u00ed v loktech. P\u0159i pohybu sm\u011brem vzh\u016fru tla\u010dte jednoru\u010dky k sob\u011b. S n\u00e1dechem se kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, odlepov\u00e1n\u00ed zad od podlo\u017eky, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><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=\"Jak cvi&#x10D;it tlaky s jednoru&#x10D;kam?\" class=\"wp-image-341931\" width=\"852\" height=\"480\" title=\"Jak cvi&#x10D;it tlaky s jednoru&#x10D;kam?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-podle-primarne-zacilene-oblasti\">Dal\u0161\u00ed varianty cviku podle prim\u00e1rn\u011b zac\u00edlen\u00e9 oblasti<\/h3>\n\n<h3 class=\"wp-block-heading\" id=\"1-zamereno-na-vrchni-cast-prsnich-svalu\">1. Zam\u011b\u0159eno na vrchn\u00ed \u010d\u00e1st prsn\u00edch sval\u016f<\/h3>\n\n<h4 class=\"wp-block-heading\" id=\"1-1-bench-press-na-sikme-lavici-hlavou-nahoru\">1.1. Bench press na \u0161ikm\u00e9 lavici hlavou nahoru<\/h4>\n\n<p>Lehn\u011bte si na \u0161ikmou <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\">lavici<\/a>, kter\u00e1 m\u00e1 pozitivn\u00ed sklon 20\u201345 stup\u0148\u016f a je polo\u017een\u00e1 pod \u010dinkou na stojanu. Osu op\u011bt uchopte nadhmatem a d\u00e1le postupujte stejn\u011b jako u klasick\u00e9ho bench pressu. P\u0159i t\u00e9to variant\u011b je ale rozd\u00edl v tom, \u017ee ve spodn\u00ed pozici se v\u00e1m bude osa dot\u00fdkat hrudn\u00edku o n\u011bco v\u00fd\u0161e. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"1-2-tlaky-s-ketllebelly-na-sikme-lavici-hlavou-nahoru\">1.2. Tlaky s ketllebelly na \u0161ikm\u00e9 lavici hlavou nahoru<\/h4>\n\n<p>\u010cinky m\u016f\u017eete v tomto cviku tak\u00e9 nahradit dv\u011bma kettlebelly. Uchopte je za dr\u017eadlo a v horn\u00ed pozici se je sna\u017ete p\u0159ibl\u00ed\u017eit stejn\u00fdm zp\u016fsobem jako jednoru\u010dky. Pokud m\u00e1te po ruce jen jeden kettlebell nebo jednoru\u010dku, odcvi\u010dte nejprve jednu stranu, pot\u00e9 druhou. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"2-zamereno-na-spodni-cast-prsnich-svalu\">2. Zam\u011b\u0159eno na spodn\u00ed \u010d\u00e1st prsn\u00edch sval\u016f<\/h3>\n\n<h4 class=\"wp-block-heading\" id=\"2-1-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-dolu\">2.1. Tlaky s jednoru\u010dkami na \u0161ikm\u00e9 lavici hlavou dol\u016f<\/h4>\n\n<p>Lehn\u011bte si na lavici, kter\u00e1 m\u00e1 negativn\u00ed sklon 30\u201340 stup\u0148\u016f. Uchopte \u010dinky a cvi\u010dte s nimi tlaky stejn\u00fdm zp\u016fsobem, jako je to pops\u00e1no v\u00fd\u0161e u tlak\u016f na pozitivn\u011b naklon\u011bn\u00e9 lavici.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"2-2-bench-press-na-sikme-lavici-hlavou-dolu\">2.2. Bench press na \u0161ikm\u00e9 lavici hlavou dol\u016f <\/h4>\n\n<p>Lehn\u011bte si na lavici, kter\u00e1 m\u00e1 negativn\u00ed sklon 30\u201340 stup\u0148\u016f. Uchopte osu, kter\u00e1 je polo\u017eena na stojanu, nadhmatem a d\u00e1le postupujte stejn\u011b jako u klasick\u00e9ho bench pressu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"4-predpazovani-na-spodnich-kladkach\"><span class=\"ez-toc-section\" id=\"4_Predpazovani_na_spodnich_kladkach\"><\/span>4. P\u0159edpa\u017eov\u00e1n\u00ed na spodn\u00edch kladk\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Uchopte do ka\u017ed\u00e9 ruky dr\u017eadlo protism\u011brn\u00e9 spodn\u00ed kladky podhmatem. Postavte se do st\u0159edu mezi kladkostroje a nohy srovnejte vedle sebe. Z\u00e1da dr\u017ete v p\u0159irozen\u00e9m zak\u0159iven\u00ed. Pa\u017ee jsou vedle t\u011bla, lokty lehce pokr\u010den\u00e9, dlan\u011b sm\u011b\u0159uj\u00ed k sob\u011b a m\u00edrn\u011b vzh\u016fru.<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce prsn\u00edch sval\u016f p\u0159edpa\u017ete. Kladky se sna\u017ete dostat do v\u00fd\u0161ky p\u0159ed hrudn\u00edk, a\u017e p\u0159ed hlavu. V t\u00e9to pozici m\u016f\u017eete p\u0159idat 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, nadm\u011brn\u00e9 kr\u010den\u00ed lokt\u016f, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><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=\"Jak cvi&#x10D;it p&#x159;epa&#x17E;ov&#xE1;n&#xED; na spodn&#xED;ch kladk&#xE1;ch?\" class=\"wp-image-341946\" title=\"Jak cvi&#x10D;it p&#x159;epa&#x17E;ov&#xE1;n&#xED; na spodn&#xED;ch kladk&#xE1;ch?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-2\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\" id=\"1-predpazovani-s-expandery\">1. P\u0159edpa\u017eov\u00e1n\u00ed s expandery<\/h4>\n\n<p>M\u00edsto kladek m\u016f\u017eete pou\u017e\u00edt tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dlouh\u00e9 expandery<\/a>, kter\u00e9 upevn\u00edte za spodn\u00ed \u010d\u00e1st posilovac\u00ed konstrukce. P\u0159i prov\u00e1d\u011bn\u00ed cviku je budete stahovat k sob\u011b stejn\u00fdm zp\u016fsobem. Pamatujte na to, \u017ee \u010d\u00edm v\u011bt\u0161\u00ed odpor bude posilovac\u00ed guma m\u00edt, t\u00edm zv\u00fd\u0161\u00edte n\u00e1ro\u010dnost cviku.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"2-predpazovani-na-jedne-horni-kladce\">2. P\u0159edpa\u017eov\u00e1n\u00ed na jedn\u00e9 horn\u00ed kladce<\/h4>\n\n<p>Pokud m\u00e1te k dispozici jen jednu kladku, m\u016f\u017eete tento cvik odcvi\u010dit na ka\u017edou stranu zvl\u00e1\u0161\u0165. Tato varianta nav\u00edc umo\u017e\u0148uje se v\u00edce soust\u0159edit na pracuj\u00edc\u00ed svaly. Stejn\u011b tak m\u016f\u017eete vyu\u017e\u00edt jeden expander.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"5-rozpazovani-strihy-na-hornich-kladkach\"><span class=\"ez-toc-section\" id=\"5_Rozpazovani_strihy_na_hornich_kladkach\"><\/span>5. Rozpa\u017eov\u00e1n\u00ed (st\u0159ihy) na horn\u00edch kladk\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Uchopte do ka\u017ed\u00e9 ruky dr\u017eadlo protism\u011brn\u00e9 horn\u00ed kladky nadhmatem. Postavte se do st\u0159edu mezi kladkostroje, jednou nohou p\u0159edkro\u010dte a lehce pokr\u010dte ob\u011b kolena. M\u00edrn\u011b se p\u0159edklo\u0148te a z\u00e1da dr\u017ete v p\u0159irozen\u00e9m zak\u0159iven\u00ed. Pa\u017ee jsou v upa\u017een\u00ed, lokty lehce pokr\u010den\u00e9 a sm\u011b\u0159uj\u00ed vzh\u016fru. <\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce prsn\u00edch sval\u016f st\u00e1hn\u011bte dr\u017eadla kladek k sob\u011b. Pohyb je veden sm\u011brem dol\u016f a vp\u0159ed. Ruce s dr\u017eadly se ve spodn\u00ed pozici setkaj\u00ed p\u0159ed t\u011blem. Zde m\u016f\u017ee n\u00e1sledovat 1\u20132sekundov\u00e1 v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, nadm\u011brn\u00e9 kr\u010den\u00ed lokt\u016f, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><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=\"Jak cvi&#x10D;it rozpa&#x17E;ov&#xE1;n&#xED; na horn&#xED;ch kladk&#xE1;ch?\" class=\"wp-image-341960\" title=\"Jak cvi&#x10D;it rozpa&#x17E;ov&#xE1;n&#xED; na horn&#xED;ch kladk&#xE1;ch?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-3\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-s-expandery\">1. Rozpa\u017eov\u00e1n\u00ed s expandery<\/h4>\n\n<p>M\u00edsto kladek m\u016f\u017eete pou\u017e\u00edt tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dlouh\u00e9 expandery<\/a>, kter\u00e9 upevn\u00edte na horn\u00ed \u010d\u00e1st posilovac\u00ed konstrukce. P\u0159i prov\u00e1d\u011bn\u00ed cviku je budete stahovat k sob\u011b stejn\u00fdm zp\u016fsobem. Pamatujte na to, \u017ee \u010d\u00edm v\u011bt\u0161\u00ed odpor bude posilovac\u00ed guma m\u00edt, t\u00edm zv\u00fd\u0161\u00edte n\u00e1ro\u010dnost cviku.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-na-jedne-horni-kladce\">2. Rozpa\u017eov\u00e1n\u00ed na jedn\u00e9 horn\u00ed kladce<\/h4>\n\n<p>Pokud m\u00e1te k dispozici jen jednu kladku, m\u016f\u017eete tento cvik odcvi\u010dit na ka\u017edou stranu zvl\u00e1\u0161\u0165. Tato varianta nav\u00edc umo\u017e\u0148uje se l\u00e9pe soust\u0159edit na pracuj\u00edc\u00ed svaly. Stejn\u011b tak m\u016f\u017eete vyu\u017e\u00edt jeden expander.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"6-dipy-na-bradlech\"><span class=\"ez-toc-section\" id=\"6_Dipy_na_bradlech\"><\/span>6. Dipy na bradlech<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Ud\u011blejte vzpor na bradlech, pa\u017ee jsou napnut\u00e9 v loktech. Nohy m\u016f\u017eete m\u00edrn\u011b pokr\u010dit, lokty sm\u011b\u0159uj\u00ed ven. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed. <\/li><li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem pokr\u010dte lokty a kontrolovan\u011b se spou\u0161t\u011bjte sm\u011brem dol\u016f a\u017e do polohy, kdy dostanete ramena do \u00farovn\u011b pod lokty. S v\u00fddechem pomoc\u00ed aktivace sval\u016f prsou a pa\u017e\u00ed se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Tla\u010den\u00ed lokt\u016f k t\u011blu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/09-Dipy.gif\" alt=\"Jak cvi&#x10D;it dipy na bradlech?\" class=\"wp-image-341974\" title=\"Jak cvi&#x10D;it dipy na bradlech?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-4\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\" id=\"1-dipy-s-expanderem\">1. Dipy s expanderem <\/h4>\n\n<p>Pokud jsou pro n\u00e1s dipy na bradlech p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00e9, m\u016f\u017eete si cvik uleh\u010dit pomoc\u00ed dlouh\u00e9ho <a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expanderu<\/a>. Jeden konec gumy p\u0159ipevn\u011bte na bradlo a druh\u00fd zastr\u010dte pod ruku. Pot\u00e9 ud\u011blejte vzpor na bradlech a na nata\u017een\u00fd expander klekn\u011bte jednou nebo ob\u011bma nohama. Pomoc\u00ed kontrakce prsn\u00edch sval\u016f za\u010dn\u011bte d\u011blat dipy. \u010c\u00edm v\u011bt\u0161\u00ed odpor bude posilovac\u00ed guma m\u00edt, t\u00edm bude cvik jednodu\u0161\u0161\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"2-dipy-se-zavazim\">2. Dipy se z\u00e1va\u017e\u00edm<\/h4>\n\n<p>V p\u0159\u00edpad\u011b, \u017ee jsou dipy s vlastn\u00ed vahou pro v\u00e1s p\u0159\u00edli\u0161 jednoduch\u00e9, p\u0159idejte z\u00e1t\u011b\u017e. Pou\u017eijte <a href=\"https:\/\/gymbeam.cz\/opasek-na-zavazi-dip-belt-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">opasek<\/a>, na kter\u00fd m\u016f\u017eete zav\u011bsit <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a> nebo t\u0159eba <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"3-dipy-na-kruzich\">3. Dipy na kruz\u00edch <\/h4>\n\n<p>Pokud nem\u00e1te bradla k dispozici nebo si chcete tr\u00e9nink zpest\u0159it, m\u016f\u017eete vyzkou\u0161et dipy na <a href=\"https:\/\/gymbeam.cz\/gymnasticke-kruhy-crossfit-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kruz\u00edch<\/a>. Na nich je cvik o n\u011bco n\u00e1ro\u010dn\u011bj\u0161\u00ed hlavn\u011b z pohledu stability. M\u016f\u017eete si jej uleh\u010dit zase pomoc\u00ed expanderu, kter\u00fd na n\u011b p\u0159ipevn\u00edte.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"7-pullover-s-jednoruckou\"><span class=\"ez-toc-section\" id=\"7_Pullover_s_jednoruckou\"><\/span>7. Pullover s jednoru\u010dkou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete horn\u00ed \u010d\u00e1st zad z boku na vodorovnou lavici. Nohy se op\u00edraj\u00ed celou plochou chodidel o podlo\u017eku a jsou pokr\u010den\u00e9 v kolenou. Vzpa\u017ete a uchopte jednoru\u010dku za horn\u00ed \u010d\u00e1st (za kotou\u010d\/hexagon). Pa\u017ee jsou m\u00edrn\u011b pokr\u010den\u00e9 v lokti. Aktivujte svaly st\u0159edu t\u011bla i h\u00fd\u017ed\u00ed.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce sval\u016f pa\u017e\u00ed a hrudn\u00edku p\u0159edpa\u017ete. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00e9 kr\u010den\u00ed lokt\u016f, nekontrolovan\u00fd pohyb, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><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=\"Jak cvi&#x10D;it pullover na prsa?\" class=\"wp-image-341988\" title=\"Jak cvi&#x10D;it pullover na prsa?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-5\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\" id=\"1-pullover-s-kotoucem-nebo-kettlebellem\">1. Pullover s kotou\u010dem nebo kettlebellem<\/h4>\n\n<p>V p\u0159\u00edpad\u011b, \u017ee nem\u00e1te k dispozici jednoru\u010dku, vyu\u017eijte kotou\u010d nebo kettlebell. V p\u0159\u00edpad\u011b kotou\u010de jej chytn\u011bte za bo\u010dn\u00ed strany, kettlebell zase za dr\u017eadlo ze stran. Pullover pot\u00e9 prov\u00e1d\u011bjte stejn\u00fdm zp\u016fsobem jako s \u010dinkou.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"2-pullover-s-ez-osou\">2. Pullover s EZ osou<\/h4>\n\n<p>Tento cvik zvl\u00e1dnete tak\u00e9 s krat\u0161\u00ed EZ osou. Chytn\u011bte ji nadhmatem ve st\u0159edn\u00ed \u010d\u00e1sti s rukama ve vzd\u00e1lenosti men\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. Pullover pot\u00e9 prov\u00e1d\u011bjte stejn\u00fdm zp\u016fsobem jako s \u010dinkou.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"kam-dal\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\"><li>Zaj\u00edm\u00e1 v\u00e1s, jak si spr\u00e1vn\u011b napl\u00e1novat tr\u00e9nink? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby.<\/strong><\/a><\/li><li>Pokud se chcete dozv\u011bd\u011bt v\u00edce o ide\u00e1ln\u00edm po\u010dtu opakov\u00e1n\u00ed cviku podle va\u0161eho c\u00edle, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout nebo nabrat svaly?<\/a><\/strong><\/li><li>V p\u0159\u00edpad\u011b, \u017ee je va\u0161\u00edm c\u00edlem r\u016fst svalov\u00e9 hmoty, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/a><\/strong><\/li><li>Sna\u017e\u00edte se nabrat svaly, a st\u00e1le to nejde? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 tip\u016f, jak zdrav\u011b p\u0159ibrat.<\/a><\/strong><\/li><li>Chcete si spo\u010d\u00edtat p\u0159\u00edjem kalori\u00ed a makro\u017eivin podle va\u0161eho c\u00edle? Pak v\u00e1m pom\u016f\u017ee na\u0161e<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/a> <\/strong><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>O vypracovan\u00e9 prsn\u00ed svaly usiluje nejeden n\u00e1v\u0161t\u011bvn\u00edk posilovny. Mezi \u00fa\u010dinn\u00e9 cviky na hrudn\u00edk pak pat\u0159\u00ed bench press, tlaky s jednoru\u010dkami, dipy a dal\u0161\u00ed v\u00fd\u0161e uveden\u00e9. Ty v\u00e1m pomohou s <strong>komplexn\u00edm<\/strong> <strong>r\u016fstem sval\u016f v t\u00e9to oblasti, ale tak\u00e9 s jejich pos\u00edlen\u00edm a lep\u0161\u00edm tvarem.<\/strong> Pro nejlep\u0161\u00ed v\u00fdsledky je ale d\u016fle\u017eit\u00e9 db\u00e1t na spr\u00e1vnou techniku a z\u00e1t\u011b\u017e zvy\u0161ovat postupn\u011b. Jen d\u00edky tomu dos\u00e1hnete komplexn\u00edho rozvoje prsn\u00edch sval\u016f. Tr\u00e9nink hrudn\u00edku odcvi\u010dte 2\u20133kr\u00e1t t\u00fddn\u011b. Pl\u00e1nujte si jej tak, abyste dali t\u011blu dostate\u010dn\u00fd prostor na regeneraci. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink prsn\u00edch sval\u016f.<\/p>\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>Vuoi allenare i pettorali? Prova questi 7 esercizi e le loro varianti usando gli attrezzi giusti per favorire la crescita muscolare!<\/p>\n","protected":false},"author":129,"featured_media":374125,"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":[7901],"tags":[7953,8033,8018,7946],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-576787","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-esercizi-e-allenamenti","8":"tag-accessori-per-il-fitness","9":"tag-allenamento","10":"tag-allenamento-della-forza","11":"tag-esercizi","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 esercizi TOP per i pettorali - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Scopri gli esercizi TOP per favorire il rafforzamento e la crescita dei pettorali. Ideali da includere nella tua routine di allenamento in palestra.\" \/>\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\/7-esercizi-top-per-i-pettorali\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 esercizi TOP per i pettorali - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Scopri gli esercizi TOP per favorire il rafforzamento e la crescita dei pettorali. 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