{"id":9312,"date":"2026-09-26T19:03:38","date_gmt":"2026-09-26T17:03:38","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9312"},"modified":"2026-09-26T19:03:38","modified_gmt":"2026-09-26T17:03:38","slug":"asagi-egimli-sehpada-bench-press","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/asagi-egimli-sehpada-bench-press\/","title":{"rendered":"Ters e\u011fimli sehpada bench press"},"content":{"rendered":"<p>Ters e\u011fimli sehpada bench press, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8536\">klasik bench pressin<\/a> sevilen bir alternatifidir. Temel fark, g\u00f6vdenin a\u015fa\u011f\u0131 do\u011fru e\u011filmesine neden olan a\u00e7\u0131l\u0131 s\u0131rt dayana\u011f\u0131d\u0131r. Bu, kollar\u0131n hareket a\u00e7\u0131s\u0131n\u0131 de\u011fi\u015ftirir. Sonu\u00e7 olarak ters e\u011fimli sehpada bench press, alt g\u00f6\u011fs\u00fcn\u00fc biraz daha fazla hedefleyebilir.<\/p>\n<p>Temel hareket, d\u00fcz sehpada bench pressle ayn\u0131d\u0131r: Ters e\u011fimli sehpada yatarken halteri g\u00f6\u011fs\u00fcnden yukar\u0131 itersin.<\/p>\n<p>Di\u011fer alt g\u00f6\u011f\u00fcs egzersizleri aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9177\">ters e\u011fimli sehpada damb\u0131lla bench press<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9292\">ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f<\/a> bulunur. Klasik d\u00fcz sehpada bench pressin yan\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8851\">dar tutu\u015fla bench press<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8872\">diren\u00e7 band\u0131yla g\u00f6\u011f\u00fcs presi<\/a> de deneyebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ters e\u011fimli versiyon da d\u00e2hil olmak \u00fczere bench press hareketi basit g\u00f6r\u00fcnse de do\u011fru yapmak dikkat ve pratik gerektirir. Yat\u0131\u015f konumunda, tutu\u015fta, ini\u015f noktas\u0131nda, omuzlar\u0131n duru\u015funda ve hareketin kendisinde hata yap\u0131labilir.<\/p>\n<p>Bench press \u00e7e\u015fitleri s\u0131kl\u0131kla y\u00fcksek a\u011f\u0131rl\u0131klarla yap\u0131ld\u0131\u011f\u0131ndan hareketi m\u00fcmk\u00fcn oldu\u011funca erken do\u011fru \u00f6\u011frenmen \u00e7ok \u00f6nemlidir. Yeni ba\u015fl\u0131yorsan bo\u015f halter bar\u0131yla \u00e7al\u0131\u015f ve a\u011f\u0131rl\u0131\u011f\u0131 kademeli olarak art\u0131r. Kendini farkl\u0131 a\u00e7\u0131lardan videoya \u00e7ekmek, hareketi do\u011fru yapt\u0131\u011f\u0131ndan emin olmana yard\u0131mc\u0131 olabilir; b\u00f6ylece uzun vadeli omuz eklemi sorunlar\u0131n\u0131 ve sakatlanma riskini azaltabilirsin.<\/p>\n<p>Omuz geni\u015fli\u011finde veya biraz daha geni\u015f bir tutu\u015f \u00f6nerilir. Daha geni\u015f tutu\u015f omuzlar\u0131 daha fazla devreye sokarken daha dar tutu\u015f triseps aktivasyonunu art\u0131r\u0131r.<\/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%2FLfyQBUKR8SE%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/LfyQBUKR8SE\" \/><meta itemprop=\"duration\" content=\"PT2M4S\" \/><meta itemprop=\"uploadDate\" content=\"2010-09-25T15:19:27Z\" \/><meta itemprop=\"name\" content=\"How To: Barbell Decline Bench Press\" \/><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: Barbell Decline Bench Press\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_LfyQBUKR8SE\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_LfyQBUKR8SE\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FLfyQBUKR8SE%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Barbell Decline Bench Press<\/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\/LfyQBUKR8SE\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FLfyQBUKR8SE%2F0.jpg\" alt=\"How To: Barbell Decline Bench Press\" 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\">Halter desteklerde \u00fcst g\u00f6\u011fs\u00fcnle ayn\u0131 hizada olacak \u015fekilde ters e\u011fimli sehpaya uzan.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 bacak pedlerine sabitle.<\/p>\n<p class=\"num\">K\u00fcrek kemiklerini geriye \u00e7ek.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 uzat ve halteri omuz geni\u015fli\u011finde veya biraz daha geni\u015f kavra.<\/p>\n<p class=\"num\">Her zaman ba\u015fparma\u011f\u0131n\u0131 bar\u0131n etraf\u0131na dolad\u0131\u011f\u0131n kapal\u0131 tutu\u015fu kullan; a\u00e7\u0131k tutu\u015fu (ba\u015fparmaks\u0131z tutu\u015f) kullanma.<\/p>\n<p class=\"num\">Halteri desteklerden kald\u0131r.<\/p>\n<p class=\"num\">Dirseklerini fazla d\u0131\u015far\u0131 a\u00e7madan bar\u0131 g\u00f6\u011fs\u00fcn\u00fcn \u00fczerinde dengeli ve kontroll\u00fc bir \u015fekilde a\u015fa\u011f\u0131 indir.<\/p>\n<p class=\"num\">Bar\u0131 indirirken k\u00fcrek kemiklerini birbirine yak\u0131n tut ve nefes al.<\/p>\n<p class=\"num\">Sehpan\u0131n a\u00e7\u0131s\u0131 nedeniyle halter normalden daha a\u015fa\u011f\u0131 bir noktaya gelir. Bu nokta, anatomine ba\u011fl\u0131 olarak meme u\u00e7lar\u0131n\u0131n veya alt g\u00f6\u011fs\u00fcn\u00fcn hizas\u0131d\u0131r.<\/p>\n<p class=\"num\">Yukar\u0131 iti\u015fi d\u00fczg\u00fcn ve h\u0131zl\u0131 yap; bu s\u0131rada nefes ver.<\/p>\n<p class=\"num\">En \u00fcstte v\u00fccudundaki gerilimi koru, 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>Fazla a\u011f\u0131rl\u0131k kullanmamaya dikkat et. Tek ba\u015f\u0131na \u00e7al\u0131\u015f\u0131yorsan g\u00fcvenlik destekleri al\u00e7ak seviyeye ayarlanm\u0131\u015f bir g\u00fc\u00e7 kafesi kullan.<\/p>\n<p>Halterin yuvarlanmas\u0131n\u0131 \u00f6nlemek i\u00e7in her zaman kapal\u0131 tutu\u015f kullan; a\u00e7\u0131k tutu\u015fu (ba\u015fparmaks\u0131z tutu\u015f) kullanma.<\/p>\n<p>A\u011f\u0131rl\u0131\u011f\u0131 savurarak kald\u0131rma. En iyi antrenman etkisi i\u00e7in hareketin her a\u015famas\u0131 d\u00fczg\u00fcn ve kontroll\u00fc olmal\u0131d\u0131r.<\/p>\n","protected":false},"featured_media":9317,"parent":0,"template":"","meta":[],"muskelgruppe":[1649,1633],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"A\u015fa\u011f\u0131 e\u011fimli sehpada bench press","target-muscles":27429,"equipment":[5005,5032],"muscles":[5305,5301,5282],"supporting-muscles":null,"training-type":null,"training-plans":[5479,5485,5483,5481,5487],"alternative_exercises":[9177,9185,8536,9265]},"yoast_head":"<title>Ters e\u011fimli sehpada bench press - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Ters e\u011fimli sehpada bench press: bacaklar\u0131n sabitlenmesini ve bar\u0131n hareket yolunu ke\u015ffet. 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