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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 durchdrü-
cken, anschließend 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
borsthoogte bevindt. De rug recht tegen het kussen plaatsen.
Beweging: de stembeugel naar voren drukken, de ellebogen
NIET doorstrekken. Vervolgens tot borsthoogte laten zakken.
Gebruikte spieren: borstspieren, triceps, voorste schouderspieren
E 9. Press de banca
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 trabajados: 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 uchwy-
ty atlasu znalazły się na wysokości piersi. Wyprostowane plecy
oprzeć na oparciu.
Wykonywanie ruchów: objąć uchwyty i wyciskać do przodu,
NIE prostować zbyt mocno łokci, następnie opuszczać na wyso-
kość 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 del-
tóides frontais
DK 9. Bænkpres
Udgangsstilling: Indstil sædets høje, bøjlen er højde med
brystkassen. 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 ruko-
jeti 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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