{"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\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/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>For most people the flat dumbbell press is nothing but a basic chest exercise, but in the world of hypertrophy training, it&#8217;s a game changer for massive growth when done right. It is one of the most powerful tools you need if you are looking to build strength, balanced muscles and an aesthetically pleasing fuller [&hellip;] <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\/\">More<\/a><\/p>\n","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":["post-4041","post","type-post","status-publish","format-standard","has-post-thumbnail","category-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\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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