{"id":8509,"date":"2026-09-26T11:14:55","date_gmt":"2026-09-26T09:14:55","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8509"},"modified":"2026-09-26T11:14:55","modified_gmt":"2026-09-26T09:14:55","slug":"gogus-presinde-tutus-teknigi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/gogus-presinde-tutus-teknigi\/","title":{"rendered":"Bench presste tutu\u015f tekni\u011fi"},"content":{"rendered":"<p>Tutu\u015fun bench pressin \u00f6nemli bir par\u00e7as\u0131d\u0131r: bar\u0131 g\u00f6\u011fs\u00fcne indirip tekrar yukar\u0131 iterken g\u00fcvenle tutman\u0131 sa\u011flar. Ellerini bara simetrik yerle\u015ftir, bar\u0131 avu\u00e7lar\u0131nda destekle ve ba\u015fparmaklar\u0131n\u0131 bar\u0131n etraf\u0131na dola. \u0130ti\u015fi g\u00f6\u011f\u00fcs ve \u00f6n omuz kaslar\u0131 ile trisepsler yapar; ellerin bar\u0131 kontrol alt\u0131nda tutar.<\/p>\n<p>Hareketin tamam\u0131n\u0131, sehpaya nas\u0131l yataca\u011f\u0131n\u0131 ve yard\u0131mc\u0131yla \u00e7al\u0131\u015fmay\u0131 <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8536\">bench press rehberinde<\/a> bulabilirsin. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9185\">Damb\u0131lla bench presste<\/a> ellerin ba\u011f\u0131ms\u0131z hareket edebilir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9871\">Smith makinesinde bench presste<\/a> bar sabit bir rayda hareket eder, ancak yine de g\u00fcvenli tutu\u015fa ve do\u011fru ayarlanm\u0131\u015f g\u00fcvenlik durdurucular\u0131na ihtiyac\u0131n vard\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Uygun bir kafeste kontrol edebildi\u011fin bo\u015f barla \u00e7al\u0131\u015f veya daha hafif bir antrenman bar\u0131 kullan. Bar\u0131 \u00e7\u0131karmadan \u00f6nce g\u00fcvenlik desteklerini ayarla ve gerekiyorsa sana destek olacak bir yard\u0131mc\u0131 belirle. G\u00f6zlerin ask\u0131daki bar\u0131n yakla\u015f\u0131k alt\u0131nda, ayaklar\u0131n yere sa\u011flam basacak ve k\u00fcrek kemiklerin sehpaya sa\u011flam dayanacak \u015fekilde yat.<\/p>\n<p>Omuz geni\u015fli\u011finden biraz a\u00e7\u0131k \u00fcstten tutu\u015fla ba\u015fla. Bardaki i\u015faretler ellerini e\u015fit yerle\u015ftirmene yard\u0131mc\u0131 olur. Ba\u015fparmaklar\u0131n\u0131 bar\u0131n etraf\u0131na dola ve bar\u0131 avu\u00e7lar\u0131n\u0131n taban\u0131na do\u011fru yerle\u015ftir. Bu, bar\u0131n parmaklar\u0131na do\u011fru yuvarlan\u0131p bileklerini geriye \u00e7ekmesini \u00f6nler. Bileklerinde k\u00fc\u00e7\u00fck, do\u011fal bir b\u00fck\u00fclme uygundur; y\u00fck alt\u0131nda geriye katlanmalar\u0131na izin verme.<\/p>\n<p>Tutu\u015funu kontrol etmek i\u00e7in hafif a\u011f\u0131rl\u0131kla birka\u00e7 tekrar yap. Sehpan\u0131n ayak ucundan bak\u0131ld\u0131\u011f\u0131nda, presin alt noktas\u0131nda bileklerin dirseklerinin yakla\u015f\u0131k \u00fczerinde olmal\u0131d\u0131r. \u00d6n kollar\u0131n belirgin bi\u00e7imde i\u00e7e veya d\u0131\u015fa e\u011filiyorsa bar\u0131 ask\u0131ya geri koy ve el aral\u0131\u011f\u0131n\u0131 ayarla. Kol uzunlu\u011fu ve g\u00f6\u011f\u00fcs konumu gereken geni\u015fli\u011fi etkiler; dolay\u0131s\u0131yla tutu\u015funun ba\u015fka birininkinden farkl\u0131 olmas\u0131 normaldir. Her tekrar boyunca ellerini yerinde tut ve bar iki kancada da g\u00fcvenli olana kadar tutu\u015fu gev\u015fetme.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FQnOwx3lWwAs%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/QnOwx3lWwAs\" \/><meta itemprop=\"duration\" content=\"PT58S\" \/><meta itemprop=\"uploadDate\" content=\"2018-06-12T15:40:06Z\" \/><meta itemprop=\"name\" content=\"#MarksMinute Ep. 20: Wrist Position While Bench Pressing!\" \/><meta itemprop=\"description\" content=\"-To start, we need to talk about some safety! We always want to have our thumbs wrapped around the bar, this is a huge safety concern.. -If not, The bar is just balancing on your hand and the risk of having an unsecured bar over the face and throat is just too high! -Find the correct grip for the bench press by first putting your index or pinky finger on the bar at your normally width! -Now rotate your hand so that your thumb is trying to point to the ground. Next, grab the bar so that the radial longitudinal crease, or the big line that everyone has on their hands, lines up with the bar. -Finally, grip the bar, which will straightens your hands, making sure that the bar is sitting directly on the heel of your palm! Keep squeezing the bar throughout your whole set, this will make sure the bar doesn\u2019t roll too deep into your hand, putting a lot of pressure on your wrist, or too forward, putting a lot of pressure on your thumb! -This will put the bar at the very end of your hand, over your wrist, which takes pressure off of your wrist and keeps the bar directly over your forearms!\"><div class=\"lyte-wrapper\" title=\"#MarksMinute Ep. 20: Wrist Position While Bench Pressing!\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_QnOwx3lWwAs\"><div id=\"lyte_QnOwx3lWwAs\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FQnOwx3lWwAs%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">#MarksMinute Ep. 20: Wrist Position While Bench Pressing!<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/QnOwx3lWwAs\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FQnOwx3lWwAs%2F0.jpg\" alt=\"#MarksMinute Ep. 20: Wrist Position While Bench Pressing!\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">G\u00fcvenlik desteklerini ayarla ve kontrol edebildi\u011fin hafif bir bar se\u00e7. Gerekirse sana destek olacak bir yard\u0131mc\u0131 belirle.<\/p>\n<p class=\"num\">G\u00f6zlerin ask\u0131daki bar\u0131n yakla\u015f\u0131k alt\u0131nda olacak \u015fekilde sehpaya yat. Ayaklar\u0131n\u0131 destekli ve k\u00fcrek kemiklerini mindere sa\u011flam dayal\u0131 tut.<\/p>\n<p class=\"num\">Bardaki i\u015faretleri kullanarak ellerini simetrik yerle\u015ftir ve bar\u0131 omuz geni\u015fli\u011finden biraz daha a\u00e7\u0131k, \u00fcstten tutu\u015fla kavra.<\/p>\n<p class=\"num\">Ba\u015fparmaklar\u0131n\u0131 bar\u0131n etraf\u0131na dola ve onu avu\u00e7lar\u0131n\u0131n taban\u0131na do\u011fru destekle.<\/p>\n<p class=\"num\">Bar\u0131 ask\u0131dan al, g\u00f6\u011fs\u00fcn\u00fcn \u00fczerine getir ve yava\u015f\u00e7a indir. Bileklerinin a\u015f\u0131r\u0131 geriye b\u00fck\u00fclmesine izin vermeden bar\u0131 \u00f6n kollar\u0131n\u0131n \u00fczerinde tut.<\/p>\n<p class=\"num\">Ellerini kayd\u0131rmadan bar\u0131 yeniden yukar\u0131 it. Tutu\u015fu ayarlaman gerekiyorsa \u00f6nce bar\u0131 ask\u0131ya koy.<\/p>\n<p class=\"num\">Sonunda b\u0131rakmadan \u00f6nce bar\u0131 iki kancaya da g\u00fcvenle yerle\u015ftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Ba\u015fkas\u0131n\u0131n bardaki halka i\u015faretlerine g\u00f6re se\u00e7ti\u011fi parmak konumunu aynen kopyalamak ellerini fazla yak\u0131n veya fazla a\u00e7\u0131k b\u0131rakabilir. Tutu\u015fu e\u015fit tutmak i\u00e7in i\u015faretleri kullan, ard\u0131ndan kendi \u00f6n kol konumunu hafif a\u011f\u0131rl\u0131kla kontrol et.<\/p>\n<p>Bar\u0131 parmaklar\u0131na yak\u0131n tutarsan bar ellerinde yuvarlan\u0131r ve bileklerini geriye \u00e7eker. Bar\u0131 ask\u0131dan almadan \u00f6nce avu\u00e7lar\u0131n\u0131n bile\u011fe yak\u0131n k\u0131sm\u0131na yerle\u015ftir. Rahats\u0131zl\u0131k veren bilek konumunu de\u011fi\u015ftirmek i\u00e7in ba\u015fparmaks\u0131z tutu\u015fa ge\u00e7me. Ba\u015fparmaklar\u0131n\u0131 bara dolanm\u0131\u015f tut ve bunun yerine tutu\u015f geni\u015fli\u011fini veya a\u011f\u0131rl\u0131\u011f\u0131 ayarla. Ellerini bar \u00fczerinde hareket ettirmeden \u00f6nce her zaman bar\u0131 ask\u0131ya koy.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Bench press tutu\u015fuyla ilgili ara\u015ft\u0131rmalar\u0131n \u00e7o\u011fu eller aras\u0131ndaki mesafeye odaklan\u0131r. Bu \u00e7al\u0131\u015fmalar, tutu\u015f geni\u015fli\u011finin zaman i\u00e7inde kas geli\u015fimini nas\u0131l etkiledi\u011fini de\u011fil, tek seansta ne kadar a\u011f\u0131rl\u0131k kald\u0131r\u0131labildi\u011fini ve kaslar\u0131n ne kadar aktif oldu\u011funu \u00f6l\u00e7t\u00fc. Hi\u00e7biri ba\u015fparmak konumunu veya bar\u0131n avu\u00e7ta nereye oturdu\u011funu test etmedi.<\/p>\n<p>Bir \u00e7al\u0131\u015fmada, bench press deneyimi olan 14 erkek dar, orta ve geni\u015f tutu\u015fla 1 tekrar maksimumunu test etti. Yakla\u015f\u0131k omuz geni\u015fli\u011findeki dar tutu\u015fla 103,7 kg, di\u011fer tutu\u015flarla 108,9\u2013109,8 kg kald\u0131rd\u0131lar. Presin en zor noktas\u0131nda bar\u0131 geni\u015f tutu\u015fta d\u0131\u015fa, dar tutu\u015fta i\u00e7e do\u011fru ittiler; orta tutu\u015fta ise neredeyse hi\u00e7 yana do\u011fru kuvvet olu\u015fmad\u0131. Orta ve dar tutu\u015flar, trisepsin bir b\u00f6l\u00fcm\u00fcnde geni\u015f tutu\u015ftan daha fazla aktivite olu\u015fturdu.<span id='quelle-1-8509' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/gogus-presinde-tutus-teknigi\/#quelle-bottom-1-8509' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>15&#8217;i antrenmanl\u0131, 13&#8217;\u00fc yeni ba\u015flayan 28 erkekte, koltuk alt\u0131 geni\u015fli\u011findeki dar tutu\u015f, orta ve geni\u015f tutu\u015flara k\u0131yasla 6 tekrar kald\u0131r\u0131labilen a\u011f\u0131rl\u0131\u011f\u0131 her iki grupta da yakla\u015f\u0131k %7\u20138 azaltt\u0131. Daha geni\u015f tutu\u015flar biseps aktivitesini art\u0131rd\u0131; en geni\u015f tutu\u015f ise di\u011fer 2 tutu\u015fa g\u00f6re triseps aktivitesini azaltt\u0131. Bu 3 tutu\u015f geni\u015fli\u011finde de g\u00f6\u011f\u00fcs aktivitesi benzerdi.<span id='quelle-2-8509' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/gogus-presinde-tutus-teknigi\/#quelle-bottom-2-8509' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Ulusal ve uluslararas\u0131 d\u00fczeyde 12 bench press sporcusunda, omuz geni\u015fli\u011finde, orta ve geni\u015f yar\u0131\u015fma tutu\u015flar\u0131 aras\u0131nda g\u00f6\u011f\u00fcs aktivitesi a\u00e7\u0131s\u0131ndan anlaml\u0131 fark bulunmad\u0131. Omuz geni\u015fli\u011findeki tutu\u015fta biseps aktivitesi %26\u201331 daha d\u00fc\u015f\u00fckt\u00fc. Orta ve geni\u015f tutu\u015flarla sporcular %6\u201311 daha fazla a\u011f\u0131rl\u0131k kald\u0131rabildi.<span id='quelle-3-8509' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/gogus-presinde-tutus-teknigi\/#quelle-bottom-3-8509' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>\u00c7al\u0131\u015fmalar genelinde tutu\u015f geni\u015fli\u011fini de\u011fi\u015ftirmek g\u00f6\u011f\u00fcs aktivitesini \u00e7ok az etkiledi; en dar tutu\u015f ise kald\u0131r\u0131lan a\u011f\u0131rl\u0131\u011f\u0131 tutarl\u0131 bi\u00e7imde azaltt\u0131.<\/p>\n","protected":false},"featured_media":8511,"parent":0,"template":"","meta":[],"muskelgruppe":[1633,1647,1634],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"","target-muscles":30962,"equipment":[5005,5003],"muscles":[5305,5301,5280,5282],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9185,9265,8769,8872]},"yoast_head":"<title>Bench presste tutu\u015f tekni\u011fi | Training.fit<\/title>\n<meta name=\"description\" content=\"Bench presste tutu\u015f tekni\u011fi: simetrik el aral\u0131\u011f\u0131, ba\u015fparmakla kapal\u0131 tutu\u015f, bilek hizas\u0131 ve bar\u0131 kontroll\u00fc al\u0131p yerine koyma.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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