{"id":4041,"date":"2026-01-12T13:12:18","date_gmt":"2026-01-12T13:12:18","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=4041"},"modified":"2026-02-10T09:35:45","modified_gmt":"2026-02-10T09:35:45","slug":"flat-dumbbell-press-build-a-stronger-fuller-chest-the-right-way","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/tlak-na-cinky-s-plochou-hlavou-spravnym-zpusobem-posiluje-a-posiluje-hrudnik\/","title":{"rendered":"Tlak s jednoru\u010dkami naplocho: Jak si spr\u00e1vn\u011b vybudovat siln\u011bj\u0161\u00ed a pln\u011bj\u0161\u00ed hrudn\u00edk"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Pro v\u011bt\u0161inu lid\u00ed je tlak s jednoru\u010dkami naplocho jen z\u00e1kladn\u00edm cvikem na hrudn\u00edk, ale ve sv\u011bt\u011b tr\u00e9ninku hypertrofie je p\u0159i spr\u00e1vn\u00e9m proveden\u00ed z\u00e1sadn\u00edm krokem k masivn\u00edmu r\u016fstu. Je to jeden z nej\u00fa\u010dinn\u011bj\u0161\u00edch n\u00e1stroj\u016f, kter\u00e9 pot\u0159ebujete, pokud chcete budovat s\u00edlu, vyv\u00e1\u017een\u00e9 svaly a esteticky pln\u011bj\u0161\u00ed hrudn\u00edk.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Zat\u00edmco \u010dinky a stroje maj\u00ed tendenci skr\u00fdvat va\u0161e slabiny, \u010dinky zpochyb\u0148uj\u00ed va\u0161i kontrolu, stabilitu a koordinaci a nut\u00ed v\u00e1s zvl\u00e1dnout spr\u00e1vnou techniku. A abyste si vybudovali obrovsk\u00fd hrudn\u00edk, ani\u017e byste si zat\u011b\u017eovali klouby, mus\u00edte... <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/zakladni-cviky-ktere-by-mel-ovladat-kazdy-zacatecnik-v-posilovne\/\"><span style=\"font-weight: 400;\">zvl\u00e1dnout techniku<\/span><\/a><span style=\"font-weight: 400;\"> a ne jen se soust\u0159edit na zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Ne\u017e se ale pono\u0159\u00edme do toho, jak bezpe\u010dn\u011b prov\u00e1d\u011bt cvik s jednoru\u010dn\u00edm tlakem v rovin\u011b, mus\u00edme nejprve pochopit, pro\u010d si tento konkr\u00e9tn\u00ed cvik na hrudn\u00edk rychle z\u00edsk\u00e1v\u00e1 na popularit\u011b, zejm\u00e9na mezi za\u010d\u00e1te\u010dn\u00edky v tr\u00e9ninku hypertrofie.<\/span><\/p>\n<h3><b>Pro\u010d vynik\u00e1 tlak s jednoru\u010dkami na plo\u0161e<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Nejv\u011bt\u0161\u00ed v\u00fdhodou \u010dinky je, \u017ee umo\u017e\u0148uje va\u0161emu t\u011blu voln\u00fd pohyb. Va\u0161e pa\u017ee se mohou pohybovat nez\u00e1visle na sob\u011b, \u010dinka se m\u016f\u017ee hloub\u011bji protahovat a siln\u011bji stahovat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">p\u0159i ka\u017ed\u00e9m opakov\u00e1n\u00ed (rep).<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">V d\u016fsledku hlub\u0161\u00edho prota\u017een\u00ed a v\u011bt\u0161\u00ed kontrakce vytv\u00e1\u0159\u00edte v\u011bt\u0161\u00ed nap\u011bt\u00ed v oblasti hrudn\u00edku a nut\u00edte sv\u00e9 <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/trenujte-sve-prsni-svaly-bezpecne-pomoci-techto-tipu-pro-prevenci-zraneni-a-rychle-zotaveni\/\"><span style=\"font-weight: 400;\">prsn\u00ed svalov\u00e1 vl\u00e1kna<\/span><\/a><span style=\"font-weight: 400;\"> r\u016fst.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Krom\u011b r\u016fstov\u00e9ho potenci\u00e1lu ale \u010dinky tak\u00e9 pom\u00e1haj\u00ed napravit silovou nerovnov\u00e1hu, proto\u017ee ka\u017ed\u00e1 pa\u017ee pracuje samostatn\u011b a t\u00e1hne svou vlastn\u00ed v\u00e1hu. To nakonec vede k tomu, \u017ee si p\u0159i cvi\u010den\u00ed hrudn\u00edku p\u0159irozen\u011b vybudujete rovnom\u011brn\u00fd a symetrick\u00fd hrudn\u00edk.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Tlak s jednoru\u010dkami naplocho je tak\u00e9 cvik, kter\u00fd posiluje ramena, ale va\u0161e forma mus\u00ed b\u00fdt nejprve pevn\u00e1 jako sk\u00e1la, abyste si mohli u\u017e\u00edvat rozsah pohybu a vyhnout se potenci\u00e1ln\u00edm zran\u011bn\u00edm, kter\u00e1 p\u0159ich\u00e1zej\u00ed se \u0161patnou formou a proveden\u00edm.<\/span><\/p>\n<h3><b>Zvl\u00e1dnut\u00ed nastaven\u00ed a tr\u00e9ninku s formou<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Perfektn\u00ed tlak za\u010d\u00edn\u00e1, kdy\u017e tr\u00e9nujete s formou, m\u00e1te nohy pevn\u011b ukotven\u00e9 v zemi a z\u00e1da rovn\u00e1 na lavi\u010dce. T\u00edm vytvo\u0159\u00edte nap\u011bt\u00ed cel\u00e9ho t\u011bla, kter\u00e9 pot\u0159ebujete pro stabiln\u00ed z\u00e1kladnu.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Dr\u017ete \u010dinku v \u00farovni hrudn\u00edku a p\u0159it\u00e1hn\u011bte lopatky k sob\u011b. To pom\u016f\u017ee stabilizovat ramena a ochr\u00e1nit rot\u00e1torov\u00e9 man\u017eety, aby t\u011b\u017ekou z\u00e1t\u011b\u017e nesl hrudn\u00edk, nikoli p\u0159edn\u00ed deltov\u00e9 svaly.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Tlakujte sm\u011brem nahoru plynul\u00fdm a kontrolovan\u00fdm rytmem, abyste se vyhnuli r\u00e1zn\u00fdm pohyb\u016fm. Tak\u00e9 se vyhn\u011bte trh\u00e1n\u00ed lokt\u016f v nata\u017een\u00e9 poloze, dr\u017ete je m\u00edrn\u011b pokr\u010den\u00e9, abyste udr\u017eeli nap\u011bt\u00ed na hrudn\u00edku.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Pomalu sni\u017eujte z\u00e1t\u011b\u017e, abyste prot\u00e1hli hrudn\u00edk a maximalizovali r\u016fst sval\u016f. Tento kontrolovan\u00fd pohyb zapojuje v\u0161echny spr\u00e1vn\u00e9 svaly v horn\u00ed \u010d\u00e1sti t\u011bla.<\/span><\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/ajJMv7Q7bWI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><\/iframe><\/p>\n<h3><b>Za\u010dlen\u011bn\u00ed tlaku s jednoru\u010dkami do tr\u00e9ninku na push day<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Zat\u00edmco hlavn\u00edm c\u00edlem tlaku s jednoru\u010dkami na plo\u0161e jsou prsn\u00ed svaly, ostatn\u00ed svaly spolupracuj\u00ed na podpo\u0159e cel\u00e9ho cviku. Cvi\u010den\u00ed s jednoru\u010dkami na plo\u0161e zapojuje tak\u00e9 triceps a p\u0159edn\u00ed deltov\u00e9 svaly, zat\u00edmco st\u0159ed t\u011bla a horn\u00ed \u010d\u00e1st zad v\u00e1s udr\u017euj\u00ed stabiln\u00ed, tak\u017ee se v\u00e1ha p\u0159i zved\u00e1n\u00ed a prov\u00e1d\u011bn\u00ed opakov\u00e1n\u00ed nekol\u00eds\u00e1. <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/zvladnuti-vasi-cvicebni-rutiny\/\"><span style=\"font-weight: 400;\">cvi\u010debn\u00ed rutina<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Tato symfonie a koordinace r\u016fzn\u00fdch sval\u016f je to, co buduje funk\u010dn\u00ed, atletickou postavu.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Ale nejde jen o to v\u011bd\u011bt, jak tyto svaly procvi\u010dovat. Tak\u00e9 mus\u00edte v\u011bd\u011bt, jak a kdy za\u0159adit cvik s jednoru\u010dn\u00edm tlakem do sv\u00e9ho tr\u00e9ninkov\u00e9ho programu pro dosa\u017een\u00ed nejlep\u0161\u00edch v\u00fdsledk\u016f.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Pro r\u016fst svalov\u00e9 hmoty se zam\u011b\u0159te na 6 a\u017e 12 opakov\u00e1n\u00ed ve 3 a\u017e 4 s\u00e9ri\u00edch, p\u0159i\u010dem\u017e se zam\u011b\u0159te na kontrolu sp\u00ed\u0161e ne\u017e na zved\u00e1n\u00ed t\u011b\u017ek\u00fdch cvik\u016f. Nepodl\u00e9hejte poku\u0161en\u00ed zvedat v\u00edce, ne\u017e skute\u010dn\u011b zvl\u00e1dnete.<\/span><\/p>\n<h3><b>Jak se vyhnout pasti ega b\u011bhem tr\u00e9ninku hrudn\u00edku<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u010castou chybou v posilovn\u011b je dovolit egu diktovat v\u00e1hu b\u011bhem tr\u00e9ninku hrudn\u00edku. Kdy\u017e jsou \u010dinky p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9, rozsah pohybu se sni\u017euje a prsn\u00ed svaly ztr\u00e1cej\u00ed nap\u011bt\u00ed pot\u0159ebn\u00e9 k r\u016fstu.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Z\u00e1rove\u0148 \u0161iroce rozkro\u010den\u00e9 lokty odstra\u0148uj\u00ed nap\u011bt\u00ed z hrudn\u00edku na ramena, co\u017e zvy\u0161uje pravd\u011bpodobnost zran\u011bn\u00ed.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Abyste skute\u010dn\u011b maximalizovali sv\u016fj v\u00fdsledek, mus\u00edte se zam\u011b\u0159it na to, jak dob\u0159e svaly stahujete, a ne na to, jak t\u011b\u017ek\u00e1 je v\u00e1ha.<\/span><\/p>\n<blockquote class=\"tiktok-embed\" cite=\"https:\/\/www.tiktok.com\/@realanaboliccoach\/video\/7592964151828286727\" data-video-id=\"7592964151828286727\" data-embed-from=\"oembed\" style=\"max-width:605px; min-width:325px;\">\n<section> <a target=\"_blank\" title=\"@realanaboliccoach\" href=\"https:\/\/www.tiktok.com\/@realanaboliccoach?refer=embed\">@realanaboliccoach<\/a> <\/p>\n<p>Tlak s jednoru\u010dkami naplocho: Vytvo\u0159te si siln\u011bj\u0161\u00ed a pln\u011bj\u0161\u00ed hrudn\u00edk spr\u00e1vn\u00fdm zp\u016fsobem Tlak s jednoru\u010dkami naplocho nen\u00ed jen cvik na hrudn\u00edk \u2013 p\u0159i spr\u00e1vn\u00e9m proveden\u00ed je to elektr\u00e1rna na s\u00edlu, rovnov\u00e1hu a budov\u00e1n\u00ed sval\u016f \ud83d\udcaa Nejprve forma. N\u00e1sleduje r\u016fst. <a title=\"tlak s jednoru\u010dkami na plo\u0161e\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/flatdumbbellpress?refer=embed\">#lak na jednoru\u010dn\u00ed \u010dinky<\/a> <a title=\"tr\u00e9nink hrudn\u00edku\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/chestworkout?refer=embed\"># Tr\u00e9nink na hrudn\u00edk<\/a> <a title=\"tr\u00e9nink na pushday\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/pushdaytraining?refer=embed\">#PushDayTraining<\/a> <a title=\"hypertrofick\u00fd tr\u00e9nink\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/hypertrophytraining?refer=embed\">#Hypertrofick\u00fd tr\u00e9nink<\/a> <a title=\"vlak s formul\u00e1\u0159em\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/trainwithform?refer=embed\">#TrainWithForm<\/a> <\/p>\n<p> <a target=\"_blank\" title=\"\u266c p\u016fvodn\u00ed zvuk - Anabolic Coach\" href=\"https:\/\/www.tiktok.com\/music\/original-sound-7592964202025847560?refer=embed\">\u266c p\u016fvodn\u00ed zvuk \u2013 Anabolic Coach<\/a> <\/section>\n<\/blockquote>\n<p> <script async src=\"https:\/\/www.tiktok.com\/embed.js\"><\/script><\/p>\n<h2><b>Z\u00e1v\u011bre\u010dn\u00e9 shrnut\u00ed<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tlak s jednoru\u010dkami naplocho nen\u00ed jen o zved\u00e1n\u00ed z\u00e1va\u017e\u00ed, ale o zved\u00e1n\u00ed s \u00famyslem. Se spr\u00e1vn\u00fdm nastaven\u00edm, s pln\u00fdm rozsahem pohybu a zam\u011b\u0159en\u00edm na prota\u017een\u00ed si vybudujete pln\u00e9 hrudn\u00ed svaly, kter\u00e9 \u010dinka nedok\u00e1\u017ee napodobit.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Nezapome\u0148te tr\u00e9novat s kontrolou a z\u00e1m\u011brem. A sledujte, jak v\u00e1\u0161 v\u00fdsledek mluv\u00ed s\u00e1m za sebe.<\/span><\/p>\n<h2><\/h2>","protected":false},"excerpt":{"rendered":"<p>Pro v\u011bt\u0161inu lid\u00ed je tlak na rovn\u00e9 \u010dinky jen z\u00e1kladn\u00edm cvikem na hrudn\u00edk, ale ve sv\u011bt\u011b tr\u00e9ninku hypertrofie je p\u0159i spr\u00e1vn\u00e9m proveden\u00ed p\u0159evratn\u00fdm krokem k masivn\u00edmu r\u016fstu. Je to jeden z nej\u00fa\u010dinn\u011bj\u0161\u00edch n\u00e1stroj\u016f, kter\u00e9 pot\u0159ebujete, pokud chcete vybudovat s\u00edlu, vyv\u00e1\u017een\u00e9 svaly a esteticky p\u0159\u00edjemn\u00e9 pln\u011bj\u0161\u00ed [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/tlak-na-cinky-s-plochou-hlavou-spravnym-zpusobem-posiluje-a-posiluje-hrudnik\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":4044,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-4041","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Flat Dumbbell Press: Build a Stronger, Fuller Chest the Right Way - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"For most people the flat dumbbell press is nothing but a basic chest exercise, but in the world of hypertrophy training, it&#039;s a game changer for massive\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/cs\/tlak-na-cinky-s-plochou-hlavou-spravnym-zpusobem-posiluje-a-posiluje-hrudnik\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Flat Dumbbell Press: Build a Stronger, Fuller Chest the Right Way - 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