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D 9. Bankdrücken
Ausgangsposition: Sitzhöhe einstellen, dass sich die
Stemmbügel auf Brusthöhe befinden. Den Rücken
gerade an das Polster lehnen.
Bewegungsausführung: Den Stemmbügel nach vorne
drücken, Ellenbogen NICHT durchdrücken, anschlie-
ßend auf Brusthöhe absenken.
Beanspruchte Muskulatur: Brustmuskulatur, Trizeps,
vordere Schultermuskulatur
GB 9. Benchpress
Starting position: Set the height of the seat so that the push bars are at
chest height. Lean the back upright against the backrest.
Movement: Press the bars forward. Do not straighten the arms fully at the
elbows. Then lower the bars back to chest level.
Muscles used: Chest muscles, triceps, front shoulder muscles
F 9. Développé-assis
Position de départ : réglez la hauteur du siège de façon à ce que les
étriers d’appui se trouvent à hauteur de poitrine. Adossez-vous, le dos
bien droit, au dossier rembourré.
Exécution du mouvement : pressez l’étrier d’appui vers l’avant, ne pressez
pas les coudes à fond, puis abaissez-le à hauteur de la poitrine.
Muscles sollicités : muscles pectoraux, triceps, deltoïdes antérieurs
NL 9. Bankdrukken
Uitgangspositie: zithoogte instellen, zodat de stembeugel zich op borst-
hoogte bevindt. De rug recht tegen het kussen plaatsen.
Beweging: de stembeugel naar voren drukken, de ellebogen NIET door-
strekken. Vervolgens tot borsthoogte laten zakken.
Gebruikte spieren: borstspieren, triceps, voorste schouderspieren
E 9. Banco de pesas
Posición inicial: ajustar la altura del asiento de modo que el arco ce
apoyo se encuentre a la altura del pecho. Apoyar la espalda derecha
contra el respaldo.
Movimiento: presionar el arco de apoyo hacia adelante, NO tender los
codos, finalmente bajar a la altura del pecho.
Músculos utilizados: pectorales, tríceps, hombros delanteros
I 9. Benchpress
Posizione di partenza: regolare l’altezza del sedile in modo che le staffe
si trovino all’altezza del petto. Tenere la schiena diritta e appoggiata allo
schienale.
Esecuzione del movimento: premere la staffa in avanti, NON premere sui
gomiti, poi riportarla all’altezza del petto.
Muscolatura sollecitata: pettorali, tricipiti, muscolatura anteriore delle
spalle
PL 9. Wyciskanie z ławki
Pozycja wyjściowa: ustawić wysokość siedziska tak, aby uchwyty atlasu
znalazły się na wysokości piersi. Wyprostowane plecy oprzeć na opar-
ciu.
Wykonywanie ruchów: objąć uchwyty i wyciskać do przodu, NIE
prostować zbyt mocno łokci, następnie opuszczać na wysokość piersi.
Obciążone mięśnie: mięśnie piersiowe, triceps, przednie mięśnie barkowe
P 9. Supino sentado no banco
Posição inicial: ajuste a altura do banco, de modo que o arco de apoio
fique à altura do peito. Encoste as costas direitas no apoio acolchoado.
Execução do movimento: empurre o arco de apoio para a frente, NÃO
estique completamente os cotovelos e volte a puxar o arco para o peito.
Músculos trabalhados: músculos peitorais, tríceps, músculos deltóides
frontais
DK 9. Bænkpres
Udgangsstilling: Indstil sædets høje, bøjlen er højde med brystkas-
sen. Læn dig med ryggen ret mod rygstøtten.
Øvelse: Pres bøjlen fremad uden at strække helt ud i albuerne og sænk
den så ned til brysthøjde.
Muskler, der trænes: Brystmuskler, triceps, forreste skuldermuskler
CZ 9. Benchpress
Výchozí poloha: Nastavte výšku sedáku, aby byly přívratné rukojeti ve
výši prsou. Záda opřete zpříma o polstrování.
Provedení pohybu: Přívratné rukojeti zatlačte dopředu, loket
NEPROTLAČUJTE, následně spusťte rukojeti do výše prsou.
Namáhané svalstvo: Prsní svalstvo, triceps, přední ramenní svalstvo
66
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