{"id":9208,"date":"2026-10-12T23:43:28","date_gmt":"2026-10-12T21:43:28","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9208"},"modified":"2026-10-17T21:09:26","modified_gmt":"2026-10-17T19:09:26","slug":"egimli-sehpada-dambilla-press","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/egimli-sehpada-dambilla-press\/","title":{"rendered":"E\u011fimli sehpada damb\u0131lla bench press"},"content":{"rendered":"

E\u011fimli sehpada damb\u0131lla bench press, \u00fcst g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 hedeflemek i\u00e7in \u00e7ok iyi bir egzersizdir. E\u011fimli sehpada halterle bench press hareketine<\/a> bir alternatiftir ve temelde ayn\u0131 hareketi i\u00e7erir. E\u011fimli bir sehpaya uzan\u0131r ve iki damb\u0131l\u0131 kollar\u0131nla dikey olarak yukar\u0131 itersin; bu s\u0131rada g\u00f6\u011f\u00fcs, triseps ve omuz kaslar\u0131n \u00e7al\u0131\u015f\u0131r.<\/p>\n

Bu egzersizde g\u00f6\u011f\u00fcs kas\u0131n\u0131n tamam\u0131 devreye girer; ancak sehpan\u0131n e\u011fimi, g\u00f6\u011fs\u00fcn \u00fcst b\u00f6l\u00fcm\u00fcne daha fazla odaklanman\u0131 sa\u011flar.<\/p>\n

Halterle bench press yerine yapabilece\u011fin di\u011fer se\u00e7enekler olarak d\u00fcz sehpada damb\u0131lla bench pressi<\/a> ve ters e\u011fimli sehpada damb\u0131lla bench pressi<\/a> de antrenman plan\u0131na ekleyebilirsin. \u00dcst g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in alternatif olarak e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f<\/a> (kabloda da yap\u0131labilir<\/a>) ve e\u011fimli g\u00f6\u011f\u00fcs presi<\/a> yapabilirsin.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

E\u011fimli sehpada damb\u0131lla bench press yaparken sehpan\u0131n a\u00e7\u0131s\u0131 i\u00e7in kesin bir kural yoktur. Genellikle 30 ila 45 derece aras\u0131ndaki a\u00e7\u0131lar \u00f6nerilir.<\/p>\n

Serbest barla bench press hareketini inceleyen 2015 y\u0131l\u0131nda yap\u0131lan bir ara\u015ft\u0131rma<\/a>, kas aktivitesini \u00f6l\u00e7erek iki ayar\u0131n da kendine g\u00f6re yararlar\u0131 oldu\u011funu g\u00f6stermi\u015ftir. Hareketin evresine ba\u011fl\u0131 olarak her iki a\u00e7\u0131 da avantaj sa\u011flayabilir. Ancak bu ara\u015ft\u0131rmada, pectoralis major kas\u0131n\u0131n, yani b\u00fcy\u00fck g\u00f6\u011f\u00fcs kas\u0131n\u0131n alt b\u00f6l\u00fcm\u00fcn\u00fc 45 dereceye g\u00f6re daha fazla \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in 30 derecelik konum \u00f6ne \u00e7\u0131km\u0131\u015ft\u0131r<\/span>[1]<\/sup><\/a><\/span>.<\/p>\n

Buna kar\u015f\u0131l\u0131k Smith makinesinde g\u00f6\u011f\u00fcs presini inceleyen 2010 tarihli ba\u015fka bir ara\u015ft\u0131rma<\/a>, 44 derecelik a\u00e7\u0131da \u00fcst b\u00f6l\u00fcm\u00fcn 28 dereceye k\u0131yasla daha fazla devreye girdi\u011fini g\u00f6stermi\u015ftir<\/span>[2]<\/sup><\/a><\/span>. Bu ara\u015ft\u0131rmada 28, 44 ve 56 derecelik e\u011fimlerde \u00f6l\u00e7\u00fcm yap\u0131lm\u0131\u015f; ancak omuz aktivasyonunda anlaml\u0131 bir fark bulunmam\u0131\u015ft\u0131r. Daha dik bir ayar hareketi omuz presi hareketine<\/a> yakla\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in bu biraz \u015fa\u015f\u0131rt\u0131c\u0131d\u0131r.<\/p>\n

\u015eunu unutma: \u0130ki ara\u015ft\u0131rmada da damb\u0131l kullan\u0131lmam\u0131\u015f ve yaln\u0131zca k\u0131sa s\u00fcreli kas aktivitesi \u00f6l\u00e7\u00fclm\u00fc\u015ft\u00fcr, uzun vadeli kas geli\u015fimi de\u011fil. Yine de \u00f6zellikle 2015 y\u0131l\u0131ndaki ara\u015ft\u0131rmada farklar\u0131n nispeten k\u00fc\u00e7\u00fck oldu\u011fu d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcnde, damb\u0131ll\u0131 versiyonda 30 ila 45 derece aras\u0131ndaki bir ayarla ba\u015flarsan muhtemelen yanl\u0131\u015f bir se\u00e7im yapm\u0131\u015f olmazs\u0131n.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To: Dumbbell Incline Press | 3 GOLDEN RULES (MADE BETTER!)<\/div><\/div>
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