{"id":9469,"date":"2026-09-26T16:22:22","date_gmt":"2026-09-26T14:22:22","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9469"},"modified":"2026-09-26T16:22:22","modified_gmt":"2026-09-26T14:22:22","slug":"makinede-egimli-gogus-press","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/makinede-egimli-gogus-press\/","title":{"rendered":"Makinede e\u011fimli g\u00f6\u011f\u00fcs presi"},"content":{"rendered":"<p>E\u011fimli g\u00f6\u011f\u00fcs presi, g\u00f6\u011f\u00fcs i\u00e7in en sevilen makine egzersizlerinden birinin bir \u00e7e\u015fididir. Hareket, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8769\">geleneksel \u201cd\u00fcz\u201d g\u00f6\u011f\u00fcs presine<\/a> benzer: A\u011f\u0131rl\u0131\u011f\u0131 g\u00f6\u011fs\u00fcnden uza\u011fa iterek g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n. E\u011fimli s\u0131rt dayana\u011f\u0131 ve makinenin y\u00f6nlendirdi\u011fi hareket, antrenman\u0131 g\u00f6\u011fs\u00fcn \u00fcst b\u00f6l\u00fcm\u00fcne odaklar.<\/p>\n<p>Bu egzersiz, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9496\">e\u011fimli sehpada halterle bench press hareketine<\/a> kar\u015f\u0131l\u0131k gelir. Makine hareketin yolunu belirlerken g\u00f6\u011f\u00fcs, omuz ve triseps kaslar\u0131n a\u011f\u0131rl\u0131\u011f\u0131 hareket ettirir. Bu, \u00f6zellikle yeni ba\u015flayanlar\u0131n hareketi hissetmesi ve kaslar\u0131n\u0131 serbest a\u011f\u0131rl\u0131k egzersizlerine haz\u0131rlamas\u0131 i\u00e7in yararl\u0131 olabilir. Yo\u011fun bir a\u011f\u0131rl\u0131k antrenman\u0131ndan sonra g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 t\u00fckenme noktas\u0131na getirmek i\u00e7in de kullan\u0131labilir.<\/p>\n<p>E\u011fimli g\u00f6\u011f\u00fcs presini, farkl\u0131 bir hareketle g\u00f6\u011fs\u00fcn orta b\u00f6l\u00fcm\u00fcne odaklanan bir ba\u015fka makine egzersizi olan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8772\">makinede g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f hareketinin<\/a> tamamlay\u0131c\u0131s\u0131 olarak d\u00fc\u015f\u00fcnebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Genellikle yaln\u0131zca bir \u00e7ift tutamak bulundu\u011fu i\u00e7in e\u011fimli g\u00f6\u011f\u00fcs presinde \u00e7e\u015fitlendirme se\u00e7enekleri s\u0131n\u0131rl\u0131d\u0131r. \u00d6n kollar\u0131n\u0131 ve ellerini \u00f6ne do\u011fru uzanan ayn\u0131 hat \u00fczerinde tutacak bir tutu\u015f geni\u015fli\u011fi se\u00e7.<\/p>\n<p>Otura\u011f\u0131, tutamaklar ba\u015flang\u0131\u00e7ta yakla\u015f\u0131k alt g\u00f6\u011f\u00fcs hizanda ya da makinenin ayar talimatlar\u0131nda belirtilen yerde olacak \u015fekilde ayarla. S\u0131rt\u0131n dayanakta kal\u0131rken rahat\u00e7a itebilmelisin.<\/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%2Fig0NyNlSce4%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ig0NyNlSce4\" \/><meta itemprop=\"duration\" content=\"PT1M45S\" \/><meta itemprop=\"uploadDate\" content=\"2010-09-04T20:00:37Z\" \/><meta itemprop=\"name\" content=\"How To: Incline Chest Press (Hammer Strength)\" \/><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: Incline Chest Press (Hammer Strength)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_ig0NyNlSce4\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_ig0NyNlSce4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fig0NyNlSce4%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Incline Chest Press (Hammer Strength)<\/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\/ig0NyNlSce4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fig0NyNlSce4%2F0.jpg\" alt=\"How To: Incline Chest Press (Hammer Strength)\" 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\">Otura\u011fa otur ve geriye yaslan. Ba\u015f\u0131n ve s\u0131rt\u0131n s\u0131rt dayana\u011f\u0131na temas etsin. Bu konumda v\u00fccudunu dengelemek i\u00e7in ayaklar\u0131n\u0131 yere sa\u011flamca bas.<\/p>\n<p class=\"num\">Tutamaklar\u0131 \u00fcstten tutu\u015fla kavra; el s\u0131rtlar\u0131n yukar\u0131 baks\u0131n.<\/p>\n<p class=\"num\">G\u00f6\u011fs\u00fcnde gerginlik hissedecek kadar a\u011f\u0131rl\u0131\u011f\u0131 hafif\u00e7e \u00f6ne it. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Ard\u0131ndan tutamaklar\u0131 \u00f6ne veya yukar\u0131 it. S\u0131rt\u0131n\u0131 ve ba\u015f\u0131n\u0131 s\u0131rt dayana\u011f\u0131na bast\u0131rmaya devam et. Kollar\u0131n\u0131 tamamen d\u00fczle\u015ftirme; dirseklerin biraz b\u00fck\u00fcl\u00fc kals\u0131n. Bu pozisyonu k\u0131sa bir s\u00fcre koru, ard\u0131ndan a\u011f\u0131rl\u0131\u011f\u0131 yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde ba\u015flang\u0131\u00e7 pozisyonuna geri getir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>S\u0131rt\u0131n dayanakta kal\u0131rken rahat\u00e7a itebilece\u011fin bir oturak y\u00fcksekli\u011fi se\u00e7. Tutamaklar\u0131n konumu makineye g\u00f6re de\u011fi\u015fir; alt g\u00f6\u011f\u00fcs hizas\u0131n\u0131 ba\u015flang\u0131\u00e7 noktas\u0131 olarak al ve cihaz\u0131n ayar talimatlar\u0131na uy.<\/p>\n<p>Ayr\u0131ca iti\u015fin sonunda dirseklerini tamamen a\u00e7ma; hafif b\u00fck\u00fcl\u00fc tut. Ba\u015flang\u0131\u00e7 pozisyonunda da a\u011f\u0131rl\u0131\u011f\u0131 tamamen b\u0131rakma; her zaman hafif bir gerilim hissetmeye devam et.<\/p>\n<p>Son olarak s\u0131rt\u0131n\u0131n ve ba\u015f\u0131n\u0131n konumunu sabit tut. \u0130kisi de egzersiz boyunca pedden ayr\u0131lmamal\u0131d\u0131r.<\/p>\n","protected":false},"featured_media":9474,"parent":0,"template":"","meta":[],"muskelgruppe":[1633,1652],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"machine","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Makinede E\u011fimli Bench Press","target-muscles":27441,"equipment":5010,"muscles":[5305,5301],"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483],"alternative_exercises":[9208,9496,9185,8536,9307,7911]},"yoast_head":"<title>Makinede e\u011fimli g\u00f6\u011f\u00fcs presi - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Makinede e\u011fimli g\u00f6\u011f\u00fcs presi: koltuk ayar\u0131n\u0131 ve e\u011fimli hareket yolunu ke\u015ffet. 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