{"id":8564,"date":"2026-09-25T08:01:22","date_gmt":"2026-09-25T06:01:22","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8564"},"modified":"2026-10-17T20:56:43","modified_gmt":"2026-10-17T18:56:43","slug":"bench-dip","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/bench-dip\/","title":{"rendered":"Sehpada dip"},"content":{"rendered":"<p>Arnold dip olarak da bilinen sehpada dip, d\u00fcz sehpa kullan\u0131larak yap\u0131lan bir <a href=\"https:\/\/training.fit\/tr\/?taxonomy=muskelgruppe&#038;term=gogus-antrenmani\">g\u00f6\u011f\u00fcs<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?taxonomy=muskelgruppe&#038;term=triseps-antrenmani\">triseps egzersizidir<\/a>. Bu harekette ellerini arkandaki sehpaya dayar ve \u00fcst v\u00fccudunu yukar\u0131 a\u015fa\u011f\u0131 hareket ettirirsin. Sehpada dip hareketini Arnold Schwarzenegger bulmu\u015f olmasa da egzersizin yayg\u0131nla\u015fmas\u0131nda \u00f6nemli bir etkisi olmu\u015ftur; ad\u0131n\u0131n kayna\u011f\u0131 da budur.<\/p>\n<p>Sehpada dip, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8815\">standart dips hareketinin<\/a> de\u011fi\u015ftirilmi\u015f bir versiyonudur. Hedeflenen kaslar benzerdir, ancak farkl\u0131 duru\u015f nedeniyle y\u00fck daha \u00e7ok trisepslere kayar. Alt g\u00f6\u011f\u00fcs ve \u00f6n omuz kaslar\u0131 da bu egzersizde \u00e7al\u0131\u015f\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Sehpada dip hareketini standart bir <a href=\"https:\/\/training.fit\/tr\/?post_type=equipment&#038;p=5003\">d\u00fcz sehpada<\/a> yapmak en iyisidir. Ancak yaln\u0131zca ellerini dayayabilece\u011fin d\u00fcz bir y\u00fczeye ihtiyac\u0131n oldu\u011fu i\u00e7in \u00f6zel bir ekipman olmadan evde de kolayca yapabilirsin.<\/p>\n<p>\u00d6ncelikle kulland\u0131\u011f\u0131n deste\u011fin (\u00f6rne\u011fin sa\u011flam bir masan\u0131n) yerde sabit ve g\u00fcvenli durdu\u011fundan emin ol; \u00e7\u00fcnk\u00fc a\u011f\u0131rl\u0131\u011f\u0131n\u0131 tek bir kenar\u0131na vereceksin. Kanepe, d\u00fcz sehpaya iyi bir alternatif olabilir. Ancak fazla yumu\u015fak olmamal\u0131; \u00e7ok g\u00f6m\u00fclmen v\u00fccudunu s\u0131k\u0131 tutman\u0131 ve do\u011fru pozisyonunu koruman\u0131 zorla\u015ft\u0131rabilir.<\/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%2Fc3ZGl4pAwZ4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/c3ZGl4pAwZ4\" \/><meta itemprop=\"duration\" content=\"PT1M38S\" \/><meta itemprop=\"uploadDate\" content=\"2011-10-01T17:07:45Z\" \/><meta itemprop=\"name\" content=\"How To: Bench Dip\" \/><meta itemprop=\"description\" content=\"PUSH, PULL, LEGS (12 Weeks Program) - http:\/\/goo.gl\/X8HeL5 4 DAY SPLIT Muscle Building 12 Week Program: http:\/\/goo.gl\/6AlH84 Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness ---------------------------------------- \ud83c\udfc6 GET MY FREE PROGRAM NOW: https:\/\/muscularstrength.com\/guaranteed_gains_sign_up_FREE \ud83d\udce8 Join My MAILING LIST: https:\/\/muscularstrength.com\/mailing-list \ud83d\udcaa\ud83c\udffb CHECK OUT MY HOME &amp; GYM WORKOUT PROGRAMS: https:\/\/muscularstrength.com\/program-selector \ud83d\udcaf\ud83c\udfcb\ufe0fONLINE COACHING: https:\/\/muscularstrength.com\/consultations-scottherman \ud83d\udcf1 INSTAGRAM: https:\/\/www.instagram.com\/scotthermanfitness \ud83d\udcf1 TIKTOK: https:\/\/www.tiktok.com\/@scotthermanfitness ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- #ScottHerman #Bodybuilding #MuscleGain\"><div class=\"lyte-wrapper\" title=\"How To: Bench Dip\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_c3ZGl4pAwZ4\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_c3ZGl4pAwZ4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fc3ZGl4pAwZ4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Bench Dip<\/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\/c3ZGl4pAwZ4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fc3ZGl4pAwZ4%2F0.jpg\" alt=\"How To: Bench Dip\" 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\">D\u00fcz sehpaya enine otur ve avu\u00e7lar\u0131n\u0131 sa\u011f\u0131nda ve solunda sehpan\u0131n kenarlar\u0131na yerle\u015ftir.<\/p>\n<p class=\"num\">V\u00fccudunu ellerinle desteklerken ayaklar\u0131n\u0131 ileri uzat\u0131p kal\u00e7an\u0131 oturma y\u00fczeyinin d\u0131\u015f\u0131na \u00e7\u0131kar.<\/p>\n<p class=\"num\">Kal\u00e7an veya belin ile d\u00fcz sehpa aras\u0131nda yakla\u015f\u0131k 15 ila 20 santimetre olmal\u0131. Bu mesafe v\u00fccut \u00f6l\u00e7\u00fclerine g\u00f6re de\u011fi\u015febilir.<\/p>\n<p class=\"num\">Dizlerini hafif\u00e7e b\u00fckerek topuklar\u0131n\u0131 yere daya. Bacaklar\u0131n\u0131 tamamen d\u00fczle\u015ftirmek egzersizi zorla\u015ft\u0131r\u0131r ve ileri seviyedeki kullan\u0131c\u0131lar i\u00e7in daha uygundur.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 yerde ayn\u0131 noktada tutarak dirseklerini b\u00fck ve kal\u00e7an\u0131 a\u015fa\u011f\u0131 indir.<\/p>\n<p class=\"num\">\u00d6n kollar\u0131nla \u00fcst kollar\u0131n aras\u0131ndaki a\u00e7\u0131 90 dereceye ula\u015ft\u0131\u011f\u0131nda ini\u015fi tamamlam\u0131\u015f olursun.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 d\u00fczle\u015ftirerek kal\u00e7an\u0131 yeniden yukar\u0131 kald\u0131r. Eklemlerini korumak i\u00e7in dirseklerini hafif b\u00fck\u00fcl\u00fc b\u0131rak.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ek_agirlikla_alternatif_uygulama\">Ek a\u011f\u0131rl\u0131kla alternatif uygulama<\/span><\/h3>\n<p>Sehpada dip hareketini ek a\u011f\u0131rl\u0131kla da yapabilirsin. Kuca\u011f\u0131na bir a\u011f\u0131rl\u0131k plakas\u0131 yerle\u015ftirip egzersizi yukar\u0131da anlat\u0131ld\u0131\u011f\u0131 gibi uygula. Plakan\u0131n kuca\u011f\u0131nda sa\u011flam durdu\u011fundan ve kaymad\u0131\u011f\u0131ndan emin ol.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Egzersiz s\u0131ras\u0131nda kollar\u0131n\u0131 tamamen d\u00fczle\u015ftirmekten ka\u00e7\u0131n. Eklemlerine y\u00fck bindirmemek i\u00e7in dirseklerini hafif b\u00fck\u00fcl\u00fc tut.<\/p>\n","protected":false},"featured_media":8570,"parent":0,"template":"","meta":[],"muskelgruppe":[1649,1633,1636,1634],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Bench dips, Arnold dip","target-muscles":27429,"equipment":5003,"muscles":[5305,5280,5282],"supporting-muscles":null,"training-type":null,"training-plans":[5483],"alternative_exercises":[8851,6832,8815,9937]},"yoast_head":"<title>Sehpada dip - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Sehpada dip: zorlu\u011fu de\u011fi\u015ftiren ayak pozisyonlar\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/bench-dip\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sehpada dip\" \/>\n<meta property=\"og:description\" content=\"Sehpada dip: zorlu\u011fu de\u011fi\u015ftiren ayak pozisyonlar\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/bench-dip\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T18:56:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/arnold-dips.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 dakika\" \/>","yoast_head_json":{"title":"Sehpada dip - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Sehpada dip: zorlu\u011fu de\u011fi\u015ftiren ayak pozisyonlar\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/bench-dip\/","og_locale":"tr_TR","og_type":"article","og_title":"Sehpada dip","og_description":"Sehpada dip: zorlu\u011fu de\u011fi\u015ftiren ayak pozisyonlar\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/bench-dip\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T18:56:43+00:00","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/arnold-dips.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"2 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/bench-dip\/","url":"https:\/\/training.fit\/tr\/egzersiz\/bench-dip\/","name":"Sehpada dip &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-09-25T06:01:22+00:00","dateModified":"2026-10-17T18:56:43+00:00","description":"Sehpada dip: zorlu\u011fu de\u011fi\u015ftiren ayak pozisyonlar\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/bench-dip\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8564"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":7,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8564\/revisions"}],"predecessor-version":[{"id":25221,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8564\/revisions\/25221"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9937"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8815"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/6832"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8851"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/5483"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5282"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5280"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5305"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5003"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/8570"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=8564"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=8564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}