{"id":8851,"date":"2026-09-25T07:45:15","date_gmt":"2026-09-25T05:45:15","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8851"},"modified":"2026-10-17T21:43:54","modified_gmt":"2026-10-17T19:43:54","slug":"dar-tutus-bench-press","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dar-tutus-bench-press\/","title":{"rendered":"Dar tutu\u015fla bench press"},"content":{"rendered":"<p>Dar tutu\u015fla bench press, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8536\">standart halterle bench press hareketinin<\/a> bir varyasyonudur. Bu egzersizde daha dar tutu\u015f sayesinde trisepslerine daha fazla odaklan\u0131rs\u0131n. Hareket ayn\u0131 kal\u0131r: D\u00fcz bir sehpaya s\u0131rt\u00fcst\u00fc yatar ve kollar\u0131n\u0131 b\u00fck\u00fcp a\u00e7arak halteri yukar\u0131 a\u015fa\u011f\u0131 hareket ettirirsin.<\/p>\n<p>Di\u011fer bir\u00e7ok triseps egzersizinden farkl\u0131 olarak dar tutu\u015fla bench press, izolasyon de\u011fil bile\u015fik bir egzersizdir. G\u00f6\u011fs\u00fcn\u00fc ve \u00f6n omuzlar\u0131n\u0131 da \u00e7al\u0131\u015ft\u0131rarak ayn\u0131 anda birden fazla kas grubunu devreye sokar. Deneyebilece\u011fin bir ba\u015fka bile\u015fik egzersiz de <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8815\">dips<\/a> hareketidir.<\/p>\n<p>Trisepslerini izole etmeyi tercih ediyorsan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8997\">kickback<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9652\">kabloda triseps pushdown<\/a> hareketlerini de\u011ferlendirebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Tutu\u015funun ne kadar dar olmas\u0131 gerekti\u011fine ili\u015fkin kesin bir kural yoktur. Yeni ba\u015flayanlar\u0131n \u00e7o\u011fu \u00e7ok dar tutu\u015fla ba\u015flar; bazen ellerini birbirine bile de\u011fdirir. Ancak denge a\u00e7\u0131s\u0131ndan bundan ka\u00e7\u0131nmak en iyisidir. Fazla dar tutu\u015f el bile\u011fi a\u011fr\u0131s\u0131na neden olabilir, hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 k\u0131s\u0131tlayabilir ve antrenman\u0131n etkisini azaltabilir.<\/p>\n<p>Genel \u00f6l\u00e7\u00fc olarak tutu\u015funu yakla\u015f\u0131k omuz geni\u015fli\u011finde tutabilirsin. Standart d\u00fcz sehpada bench presste ise ellerin omuz geni\u015fli\u011finden biraz daha a\u00e7\u0131k olur.<\/p>\n<p>Dar tutu\u015fla bench presste halteri indirirken standart bench press hareketine g\u00f6re v\u00fccudunda biraz daha a\u015fa\u011f\u0131 bir noktaya geldi\u011fini fark edersin. Bu normaldir; halterin standart d\u00fcz bench presstekiyle ayn\u0131 noktaya de\u011fmesi gerekmez.<\/p>\n<p>Dar tutu\u015fla birlikte dirseklerinin konumu da de\u011fi\u015fir. Dirseklerini ne fazla d\u0131\u015far\u0131 a\u00e7 ne de v\u00fccuduna fazla bast\u0131r; her ikisi de omuzlar\u0131n\u0131 zorlayabilir.<\/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%2FvEUyEOVn3yM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/vEUyEOVn3yM\" \/><meta itemprop=\"duration\" content=\"PT3M43S\" \/><meta itemprop=\"uploadDate\" content=\"2019-10-17T20:30:40Z\" \/><meta itemprop=\"name\" content=\"Close-Grip Bench Press Guide | 3 Mistakes to AVOID\" \/><meta itemprop=\"description\" content=\"Close-Grip Bench Press Mistakes and How to Avoid Them The close-grip bench press is a fantastic bench press variation for strengthening pressing mechanics and overloading the triceps. For most lifters, the close-grip bench press seems easy to perform, after all, you just bring your hands in closer...right? Yes, but there&#039;s a bit more to it than that! There are a few mechanical differences that are worth noting and paying attention to with the close-grip bench press. In this video, we cover three common close-grip bench press mistakes and how-to properly perform this bench press variation. 3 COMMON CLOSE-GRIP BENCH PRESS MISTAKES 1. Gripping too Close One of the most common close-grip bench press mistakes is gripping the bar too closely. Generally, beginners will make the mistake of gripping the bar with their hands touching or way too close. This can be problematic for a couple reasons. First, it can cause discomfort on the lateral side of the wrist due to the loaded position at the bottom of the press with the sharp\/harsh wrist angle. Second, it&#039;s not an efficient way to press, which is taking away the benefits of the close-grip bench press in the first place! 2. Bar Path and Chest Touch Point For most lifters, especially long-armed lifters, the close-grip bench press&#039;s bar path and touch point on the chest will be slightly different than the tradition bench press. If you find that it&#039;s uncomfortable to perform the close-grip bench press with your normal bar path and touch point, then try bringing the bar 1-2 inches lower. Generally, this will feel a bit more natural and allow you to stack the wrists over the elbows. 3. Tucking the Elbows Too Much Elbow tuck is a hot topic with the bench press, and at times, lifters tuck the elbows a bit too much in the close-grip bench press (usually a result of over-compensation). More than likely the elbows will be slightly more tucked for this movement compared the traditional bench press, however, if they&#039;re too close, then you can into the problem of potentially pulling the shoulders into internal rotation. This internal rotation can cause general shoulder discomfort, so be mindful of elbow tuck if you experience any general discomfort during your next close-grip bench press day! -------- Thanks for checking out BarBend, make sure to subscribe to our YouTube channel: https:\/\/www.youtube.com\/channel\/UCcemTWTy4BGn0C9G0--vtBA?sub_confirmation=1 Also, check out some of our most popular videos: Best Cross Training Shoes: https:\/\/www.youtube.com\/watch?v=Ao0IfPmStLA Best Pre Workout Supplements: https:\/\/www.youtube.com\/watch?v=9sePvCQUkXk Best Meal Replacements: https:\/\/www.youtube.com\/watch?v=Ii303DHLuBQ Pull-Ups vs Chin-Ups: https:\/\/www.youtube.com\/watch?v=oqDpaZkfV0o\"><div class=\"lyte-wrapper\" title=\"Close-Grip Bench Press Guide | 3 Mistakes to AVOID\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_vEUyEOVn3yM\"><div id=\"lyte_vEUyEOVn3yM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FvEUyEOVn3yM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Close-Grip Bench Press Guide | 3 Mistakes to AVOID<\/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\/vEUyEOVn3yM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FvEUyEOVn3yM%2F0.jpg\" alt=\"Close-Grip Bench Press Guide | 3 Mistakes to AVOID\" 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\" id=\"step1\">D\u00fcz sehpaya s\u0131rt\u00fcst\u00fc yat. Sehpadaki halter g\u00f6z hizanda olmal\u0131.<\/p>\n<p class=\"num\" id=\"step2\">Ayaklar\u0131n\u0131 yere sa\u011flam bas. Salonda bazen g\u00f6rd\u00fc\u011f\u00fcn gibi ayaklar\u0131n\u0131 kald\u0131rma. En iyi dengeyi ayaklar\u0131n yerdeyken sa\u011flars\u0131n.<\/p>\n<p class=\"num\" id=\"step3\">K\u00fcrek kemiklerini geriye \u00e7ek.<\/p>\n<p class=\"num\" id=\"step4\">Bel kaslar\u0131n\u0131 s\u0131k ve hafif bir kavis olu\u015ftur. &#8220;K\u00f6pr\u00fc&#8221; olu\u015fturmak i\u00e7in s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 d\u00fcz sehpaya bast\u0131r.<\/p>\n<p class=\"num\" id=\"step5\">Kollar\u0131n\u0131 d\u00fcz bir \u015fekilde yukar\u0131 uzat ve halteri yakla\u015f\u0131k omuz geni\u015fli\u011finde kavra.<\/p>\n<p class=\"num\" id=\"step6\">G\u00fcvenlik i\u00e7in ba\u015fparma\u011f\u0131n\u0131n da bar\u0131 sard\u0131\u011f\u0131ndan emin ol.<\/p>\n<p class=\"num\" id=\"step7\">Halteri sehpadan kald\u0131r.<\/p>\n<p class=\"num\" id=\"step8\">Bar\u0131 g\u00f6\u011fs\u00fcn\u00fcn \u00fczerine do\u011fru dengeli ve kontroll\u00fc bir \u015fekilde indir. Dirseklerini fazla d\u0131\u015far\u0131 a\u00e7ma veya v\u00fccuduna fazla bast\u0131rma. A\u011fr\u0131ya neden olmayan n\u00f6tr bir dirsek konumu bul.<\/p>\n<p class=\"num\">\u0130ndirirken k\u00fcrek kemiklerini birbirine yak\u0131n tut ve nefes al.<\/p>\n<p class=\"num\" id=\"step9\">Dar tutu\u015f nedeniyle halter normalden daha a\u015fa\u011f\u0131 bir noktaya gelebilir. Bu sorun de\u011fildir. Bar\u0131 indirirken duru\u015funun do\u011fal ve a\u011fr\u0131s\u0131z oldu\u011fundan emin ol.<\/p>\n<p class=\"num\" id=\"step11\">Yukar\u0131 iti\u015fi h\u0131zl\u0131 ama do\u011fru teknikle yap. Bu s\u0131rada nefes ver.<\/p>\n<p class=\"num\" id=\"step12\">En \u00fcst noktada v\u00fccudunu s\u0131k\u0131 tut, kollar\u0131n\u0131 tamamen d\u00fczle\u015ftirme ve hareketi tekrarla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar_ve_sakatlanmalar\">S\u0131k yap\u0131lan hatalar ve sakatlanmalar<\/span><\/h2>\n<p>Bilinen bir nokta olsa da hat\u0131rlatmakta yarar var: Antrenman a\u011f\u0131rl\u0131\u011f\u0131n\u0131 dar tutu\u015fa g\u00f6re ayarla. Dar tutu\u015fla bench press trisepslere daha \u00e7ok dayand\u0131\u011f\u0131 i\u00e7in standart bench press hareketine g\u00f6re daha az a\u011f\u0131rl\u0131k kullan\u0131rs\u0131n. Bunu akl\u0131nda tut ve a\u011f\u0131rl\u0131\u011f\u0131 buna g\u00f6re azalt.<\/p>\n<p>Ayr\u0131ca ba\u015fparma\u011f\u0131n\u0131 bar\u0131n etraf\u0131na dolayarak (kapal\u0131 tutu\u015f) g\u00fcvenli bir kavrama sa\u011fla. Ba\u015fparma\u011f\u0131n di\u011fer parmaklar\u0131n yan\u0131nda durdu\u011fu a\u00e7\u0131k tutu\u015fu (ba\u015fparmaks\u0131z tutu\u015f) kullanma. Bar\u0131 kavrarken ba\u015fparma\u011f\u0131n, bar\u0131n kazayla yuvarlan\u0131p elinden \u00e7\u0131kmas\u0131na kar\u015f\u0131 koruma sa\u011flar. Bu y\u00fczden bar\u0131 do\u011fru tutmak \u00e7ok \u00f6nemlidir. Dar tutu\u015f, geni\u015f tutu\u015fa g\u00f6re daha az dengeli oldu\u011fundan bu konu daha da \u00f6nem kazan\u0131r.<\/p>\n<p>M\u00fcmk\u00fcnse egzersizi bir yard\u0131mc\u0131yla yap veya g\u00fc\u00e7 kafesindeki g\u00fcvenlik barlar\u0131n\u0131 kullan.<\/p>\n<p>Bunun d\u0131\u015f\u0131nda standart bench press ile ayn\u0131 kurallar\u0131 izle. K\u00fcrek kemiklerini geriye \u00e7ek, belinde hafif bir kavis olu\u015ftur ve dirseklerini fazla d\u0131\u015fa a\u00e7ma.<\/p>\n<p>A\u011f\u0131rl\u0131\u011f\u0131 kontroll\u00fc indir ve v\u00fccudundan sektirmekten ka\u00e7\u0131n.<\/p>\n","protected":false},"featured_media":8856,"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":"Close-grip bench press, Dar tutu\u015fla g\u00f6\u011f\u00fcs presi","target-muscles":30962,"equipment":[5003,5005],"muscles":[5305,5280,5282],"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483,28761,28777],"alternative_exercises":[6832,8815,9937,8564,9952,7063]},"yoast_head":"<title>Dar tutu\u015fla bench press - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Dar tutu\u015fla bench press: tutu\u015f geni\u015fli\u011fini ve dirseklerinin konumunu ke\u015ffet. 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