{"id":8920,"date":"2026-09-25T07:46:12","date_gmt":"2026-09-25T05:46:12","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8920"},"modified":"2026-10-17T21:05:40","modified_gmt":"2026-10-17T19:05:40","slug":"egimli-sehpada-dambilla-gogus-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/egimli-sehpada-dambilla-gogus-acis\/","title":{"rendered":"E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f"},"content":{"rendered":"<p>G\u00f6\u011f\u00fcs a\u00e7\u0131\u015f hareketini yaln\u0131zca orta g\u00f6\u011f\u00fcs i\u00e7in de\u011fil, \u00fcst g\u00f6\u011f\u00fcs i\u00e7in de yapabilirsin. E\u011fimli sehpada kas oda\u011f\u0131 biraz yukar\u0131 kayar; bu da egzersizi <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8536\">d\u00fcz sehpada bench press hareketini<\/a> iyi tamamlayan bir se\u00e7enek haline getirir.<\/p>\n<p>Hareket, standart <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8894\">d\u00fcz sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015fla<\/a> neredeyse ayn\u0131d\u0131r: S\u0131rt\u00fcst\u00fc yat\u0131p kollar\u0131n\u0131 yukar\u0131 a\u015fa\u011f\u0131 hareket ettirirsin. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8772\">Makinede g\u00f6\u011f\u00fcs a\u00e7\u0131\u015fa<\/a> benzer, yaln\u0131zca yatarak yap\u0131l\u0131r.<\/p>\n<p>\u00dcst g\u00f6\u011fs\u00fc hedefleyen bir ba\u015fka varyasyon <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8911\">e\u011fimli sehpada kablolu g\u00f6\u011f\u00fcs a\u00e7\u0131\u015ft\u0131r<\/a>. Uygun ekipman\u0131n yoksa yaln\u0131zca bir damb\u0131lla <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8898\">yerde g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f<\/a> yapabilirsin, ancak bu durumda ana kas oda\u011f\u0131 orta g\u00f6\u011fse kayar. E\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131n kar\u015f\u0131l\u0131\u011f\u0131, alt g\u00f6\u011fse odaklanan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9292\">ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015ft\u0131r<\/a>.<\/p>\n<p>D\u00fcz sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f gibi e\u011fimli sehpada yap\u0131lan versiyon da g\u00f6\u011f\u00fcs antrenman\u0131 i\u00e7in \u00e7ok etkilidir ve gerilme sayesinde kaslar\u0131n\u0131 iyi hissetmeni sa\u011flar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Egzersiz \u00e7ok zor de\u011fildir, ancak \u00f6zellikle yeni ba\u015flayanlar i\u00e7in odaklanma gerektirir. E\u011fimli sehpada hareketini aynadan d\u00fcz sehpaya g\u00f6re biraz daha iyi g\u00f6rebilirsin; fakat \u00f6ne bakmak v\u00fccudundaki gerilimi biraz de\u011fi\u015ftirir. Bu nedenle aynadan kontrol ettikten sonra iki kolunla dengeli ve simetrik hareket etmeye odaklan.<\/p>\n<p>Egzersiz boyunca dirseklerini hafif\u00e7e b\u00fck\u00fcl\u00fc tut. Ellerin hi\u00e7bir noktada d\u00f6nmemeli, geriye a\u00e7\u0131lmamal\u0131 veya b\u00fck\u00fclmemeli. Kontroll\u00fc uygulama, a\u011f\u0131r kilolardan daha \u00f6nemlidir.<\/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%2FajdFwa-qM98%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ajdFwa-qM98\" \/><meta itemprop=\"duration\" content=\"PT1M59S\" \/><meta itemprop=\"uploadDate\" content=\"2012-08-06T04:09:27Z\" \/><meta itemprop=\"name\" content=\"How to Do an Incline Dumbbell Fly | Chest Workout\" \/><meta itemprop=\"description\" content=\"Full Playlist: https:\/\/www.youtube.com\/playlist?list=PLD06AF6E106D2F622 - - Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http:\/\/amzn.to\/1JwgNPy LifelineUSA Chest Expander: http:\/\/amzn.to\/1O6dlhA Iron Gym Upper Body Workout: http:\/\/amzn.to\/1igVj2p Shake Weight Dumbell: http:\/\/amzn.to\/1igS0YU Perfect Pushup Elite: http:\/\/amzn.to\/1hS0zJG Valeo Deluxe Speed Rope: http:\/\/amzn.to\/1L1QRv9 Watch more Home Chest Workout for Men videos: http:\/\/www.howcast.com\/videos\/501908-How-to-Do-an-Incline-Dumbbell-Fly-Chest-Workout Hey, guys! This is Max Tapper again for Howcast and I&#039;m going to show you how to do an Incline Dumbbell Fly. Now, obviously, the flies are going to be the same. Basically, it&#039;s a way of working your chest without having to use your triceps, so pulling your arms from the side into the mid-line. The only difference is now we&#039;re going to be on the incline bench, basically moving up. Now what this is going to do, as opposed to the normal fly is get a little more of your upper chest and a little bit more of your shoulders. So if that&#039;s a part of the body you&#039;re trying to develop, then this will be a good exercise for you. Let me show you how this works. Now this is our starting position. We&#039;re going to pick up our dumbbells. We&#039;re going to lay back and extend our arms straight up to the ceiling. Now again, we&#039;re going to keep our shoulder blades pinched back, chest up, and we&#039;re going to allow our arms slowly to come down to our mid-line, parallel to the floor, back up, stop right over our shoulders, and back down slow and controlled. There and back up. Once again. Good. Now, a tip for you guys. As I had said before, when you&#039;re doing a fly, you&#039;re not in a very stable position in your shoulder, so a heavy weight for a fly is not recommended. It&#039;s better off to do a lot lighter weight and go through more reps, and even focus on just controlling that muscle by itself. You&#039;re going to get the best results that way and then being the safest. All right, so enjoy and have a good workout. It&#039;s definitely not a bulk builder, as we had said before, because if you&#039;re not able to use a lot of weight, then it&#039;s not going to be a bulk builder. It&#039;s going to be something that&#039;s going to help tone the muscle and shape it in a little different way. So again, if you really want a bulk builder, you&#039;re going to go back to the bench press and the flat bench, but if you&#039;re looking for something that&#039;s going to shape your body, a fly is going to be an excellent choice.\"><div class=\"lyte-wrapper\" title=\"How to Do an Incline Dumbbell Fly | Chest Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_ajdFwa-qM98\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_ajdFwa-qM98\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FajdFwa-qM98%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do an Incline Dumbbell Fly | Chest Workout<\/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\/ajdFwa-qM98\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FajdFwa-qM98%2F0.jpg\" alt=\"How to Do an Incline Dumbbell Fly | Chest Workout\" 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\">E\u011fimli sehpay\u0131 yakla\u015f\u0131k 30 derecelik a\u00e7\u0131ya ayarla. Fazla dikse bir kademe yat\u0131r.<\/p>\n<p class=\"num\">Damb\u0131llar\u0131 al ve sehpan\u0131n oturma b\u00f6l\u00fcm\u00fcne otur. Damb\u0131llar\u0131 uyluklar\u0131na, dizlerine yak\u0131n bir noktaya koy. Damb\u0131llar\u0131 kald\u0131rmakta zorlan\u0131yorsan geriye yatarken dizlerini s\u0131rayla h\u0131zla yukar\u0131 kald\u0131rarak kollar\u0131na destek ol.<\/p>\n<p class=\"num\">Geriye yaslanarak sehpan\u0131n s\u0131rtl\u0131\u011f\u0131na yat. Damb\u0131llar\u0131 g\u00f6\u011fs\u00fcne yak\u0131n tut. Sehpaya g\u00fcvenli bir \u015fekilde yerle\u015ftikten sonra damb\u0131llar\u0131 dikey olarak yukar\u0131 it.<\/p>\n<p class=\"num\">K\u00fcrek kemiklerini geriye \u00e7ek.<\/p>\n<p class=\"num\">Dirseklerini b\u00fck ve kollar\u0131n\u0131 yana a\u00e7arak damb\u0131llar\u0131 kontroll\u00fc bir \u015fekilde d\u0131\u015far\u0131 do\u011fru indir. Bu son konumda g\u00f6\u011fs\u00fcn gerilir. Kollar\u0131n\u0131 fazla a\u015fa\u011f\u0131 indirme; dirseklerini d\u00fczle\u015ftirmekten veya a\u011fr\u0131 olu\u015fturacak kadar zorlamaktan ka\u00e7\u0131n.<\/p>\n<p class=\"num\">Kollar\u0131nla yukar\u0131 do\u011fru bir yay \u00e7izerek damb\u0131llar\u0131 yeniden kald\u0131r. Dirseklerini ve k\u00fcrek kemiklerini ayn\u0131 konumda tut: Dirseklerin b\u00fck\u00fcl\u00fc, k\u00fcrek kemiklerin birbirine yak\u0131n olsun.<\/p>\n<p class=\"num\">Setinin sonunda damb\u0131llar\u0131 yeniden g\u00f6\u011fs\u00fcne do\u011fru indir, ard\u0131ndan hafif\u00e7e h\u0131z alarak g\u00f6vdeni do\u011frult.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>E\u011fimli sehpa, hareketi ne kadar dengeli yapt\u0131\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in \u00f6ne bak\u0131p aynay\u0131 kontrol etme iste\u011fi uyand\u0131rabilir. Ba\u015flang\u0131\u00e7ta bunda bir sorun yoktur, ancak \u00e7o\u011fu zaman ba\u015f\u0131n\u0131 sehpaya dayay\u0131p yukar\u0131 bakmal\u0131s\u0131n. Aksi halde boynuna gereksiz y\u00fck binebilir ve v\u00fccudundaki gerilim bozulabilir.<\/p>\n<p>Ayr\u0131ca egzersiz boyunca dirseklerinin ayn\u0131 a\u00e7\u0131da b\u00fck\u00fcl\u00fc kald\u0131\u011f\u0131ndan emin ol. G\u00f6\u011f\u00fcs a\u00e7\u0131\u015f hareketi dirseklerden de\u011fil, kollar\u0131n omuz ekleminden hareket etmesiyle yap\u0131l\u0131r. K\u00fcrek kemiklerin de birbirine yak\u0131n olmal\u0131 ve damb\u0131llar en \u00fcstteyken bile bu konumda kalmal\u0131.<\/p>\n<p>Damb\u0131llar\u0131 fazla a\u015fa\u011f\u0131 indirme; bu, omuzlar\u0131na zarar verebilir ve tekni\u011fini bozabilir. Kollar\u0131n\u0131 yaln\u0131zca geriye \u00e7ekili k\u00fcrek kemiklerinin izin verdi\u011fi ve a\u011fr\u0131 hissetmedi\u011fin noktaya kadar indir. Ancak g\u00f6\u011f\u00fcs kaslar\u0131n\u0131n hafif\u00e7e gerilmesi normaldir.<\/p>\n","protected":false},"featured_media":8923,"parent":0,"template":"","meta":[],"muskelgruppe":[1633,1652],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"E\u011fimli sehpada damb\u0131l fly","target-muscles":27441,"equipment":[5036,5030],"muscles":[5301,5302],"supporting-muscles":null,"training-type":null,"training-plans":[5479],"alternative_exercises":[8911,8894,8786,8772]},"yoast_head":"<title>E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: sehpa e\u011fimini ve a\u00e7\u0131\u015f hareketinin kontrol\u00fcn\u00fc 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\/egimli-sehpada-dambilla-gogus-acis\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\" \/>\n<meta property=\"og:description\" content=\"E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: sehpa e\u011fimini ve a\u00e7\u0131\u015f hareketinin kontrol\u00fcn\u00fc 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\/egimli-sehpada-dambilla-gogus-acis\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:05:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/fliegende-schraegbank.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=\"3 dakika\" \/>","yoast_head_json":{"title":"E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: sehpa e\u011fimini ve a\u00e7\u0131\u015f hareketinin kontrol\u00fcn\u00fc 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\/egimli-sehpada-dambilla-gogus-acis\/","og_locale":"tr_TR","og_type":"article","og_title":"E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f","og_description":"E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: sehpa e\u011fimini ve a\u00e7\u0131\u015f hareketinin kontrol\u00fcn\u00fc 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\/egimli-sehpada-dambilla-gogus-acis\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T19:05:40+00:00","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/fliegende-schraegbank.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/egimli-sehpada-dambilla-gogus-acis\/","url":"https:\/\/training.fit\/tr\/egzersiz\/egimli-sehpada-dambilla-gogus-acis\/","name":"E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-09-25T05:46:12+00:00","dateModified":"2026-10-17T19:05:40+00:00","description":"E\u011fimli sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: sehpa e\u011fimini ve a\u00e7\u0131\u015f hareketinin kontrol\u00fcn\u00fc 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\/egimli-sehpada-dambilla-gogus-acis\/"]}]},{"@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\/8920"}],"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":8,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8920\/revisions"}],"predecessor-version":[{"id":24653,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8920\/revisions\/24653"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8772"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8786"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8894"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8911"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/5479"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5302"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5301"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5030"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5036"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/8923"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=8920"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=8920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}