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D 3. Schrägbankdrücken
Ausgangsposition: Rückenlage auf der Schrägbank. Die
Langhantel wird weit gefasst.
Bewegungsausführung: Das Gewicht bis zur Brust
herablassen und anschließend wieder nach oben drü-
cken.
Beanspruchte Muskulatur: Oberer Teil der Brust mus-
kulatur, vordere Schultermus kulatur, Armstrecker
GB 3. Incline Bench Press
Starting position: Back position on the inclined bench. The long dumbbell is
grasped as far out as possible.
Exercise: Lower the weight bar down to the chest and then push it up again.
Benefits: Strengthens upper chest muscles, shoulder and
tricep
muscles.
F 3. Exercice de pression en position mi-assise
Position initiale: Position allongée sur le dos sur le banc avec dossier à moitié
relevé. Haltère en prise large.
Mouvement: Laisser descendre le poids jusqu’à hauteur de la poitrine et le
repousser à nouveau vers le haut.
Muscles sollicités
: Pectoraux supérieurs, muscles antérieurs des épaules, mus-
cles tendeurs des bras.
NL 3.
Schuine-bank-drukken
Uitgangspositie: ga op uw rug op de scheve bank liggen.
Pak de halter-
stang met een brede greep vast
.
Oefening: laat het gewicht tot op uw borst zakken en druk dit weer naar
boven.
Getrainde spieren: grote borstspier, voorste schouderspieren en triceps
E 3. Press de banca con banco inclinado y barra larga
Posición inicial: Tumbado sobre la espalda en el banco inclinado. La barra
larga cogida con las manos separadas entre sí.
Movimiento: se baja el peso hasta el pecho y a continuación se eleva hacia
arriba.
Efecto sobre: la parte superior de los pectorales, musculatura delantera de
los hombros, músculo extensor del brazo
I 3. Pressioni contro la panca obliqua
Posizione di partenza: Posizione supina sulla panca inclinata. Il manubrio
ampio va impugnato con grande apertura.
Esecuzione del movimento: fare scendere il peso sino al petto e quindi
spingere di nuovo verso l’alto.
Azione: parte superiore della muscolatura dei pettorali, muscolatura delle
spalle anteriore, muscolo estensore delle braccia
19
PL 3. Wyciskanie sztangi na skosie z głową zwróconą do góry
Pozycja wyjściowa: kładziemy się na plecach na ławce skośnej.
Chwytamy szeroko drążek sztangi.
Wykonywanie ruchów: opuszczamy ciężar do piersi, następnie wyciska-
my ponownie do góry.
Obciążone mięśnie: górne mięśnie piersiowe, przednie mięśnie barkowe,
mięsień trójgłowy ramienia
P 3. Supino inclinado
Posição inicial: deite-se de costas no banco inclinado. Segure na barra
de musculação com as mãos afastadas.
Execução do movimento: desça a carga até ao peito e, de seguida, volte
a levantá-la.
Músculos trabalhados: parte superior dos músculos peitorais, músculos
deltóides frontais, bíceps
DK 3. Skrå bænkpres
Udgangsstilling: Læg dig ryggen den skrå bænk. Tag fat i vægt-
stangen med bred fatning.
Øvelse: Sænk vægten ned til brystet og stem den opad igen.
Muskler, der trænes: Øverste brystmuskler, forreste skuldermuskler,
armstrækkere
CZ 3. Benchpress na šikmé lavici
Výchozí poloha: Poloha na zádech na šikmé lavici. Uchopte zeširoka
obouruční činku.
Provedení pohybu: Nechejte zátěž klesnout k hrudníku a poté ji opět
zvedněte nahoru.
Namáhané svalstvo: Horní část prsního svalstva, přední ramenní svalstvo,
extenzory paží
RUS 3. Жим с наклонной скамьи
Исходное положение: Лягте спиной на наклонную скамью.
Широко возьмите длинную гантель.
Выполнение: Опустите вес к груди, после чего снова поднимите
его вверх.
Задействованные мышцы: Верхние грудные мышцы, передние
плечевые мышцы, мышцы-разгибатели
15


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