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of you are probably leaving A LOT of gains behind when it comes to the Incline Barbell Bench Press because of a few simple form mishaps. So if your upper chest is lagging this video will...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/223944/c545ad2e545474bf197c411f8b2d2092/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/nbYJCQEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"8","reqid":"1769758941621843-14580385188738021563-balancer-l7leveler-kubr-yp-klg-156-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769758941621843-14580385188738021563-balancer-l7leveler-kubr-yp-klg-156-BAL&text=videoid:12056888438475847822","teaser":[{"list":{"type":"unordered","items":["Bu eğitim videosunda Scott, MuscularStrength.com'dan barbell incline bench press egzersizinin doğru tekniklerini anlatıyor.","Video, barbell incline bench press'in üç temel altın kuralını detaylı şekilde açıklıyor: 1) Omuz genişliği dışında bir grip kullanmak, 2) Omuz bıçaklarını geri çekmemek ve 3) Alt vücut ve çekirdek kaslarının doğru şekilde çalışması. Scott, her kuralı uygulamalı olarak gösteriyor ve yanlış tekniklerin neden yanlış olduğunu açıklıyor. Ayrıca, kaygan bencelerde bungee kullanarak daha güvenli bir egzersiz yapma ipucu da veriyor."]},"endTime":333,"title":"Barbell Incline Bench Press'in Üç Altın Kuralı","beginTime":0}],"fullResult":[{"index":0,"title":"Giriş ve İlk Golden Rule","list":{"type":"unordered","items":["Scott, MuscularStrength.com'dan barbell incline bench press egzersizinde üç golden rule paylaşacak.","İlk golden rule, bench yaparken omuz genişliği dışında bir grip kullanmaktır.","Geniş grip kullanmak daha fazla ağırlık basabilir ancak üst harekette daha az flex sağlar ve bu da daha az kas aktivasyonu ve büyüme sağlar."]},"beginTime":2,"endTime":59,"href":"/video/preview/12056888438475847822?parent-reqid=1769758941621843-14580385188738021563-balancer-l7leveler-kubr-yp-klg-156-BAL&text=StillBehindTheBench&t=2&ask_summarization=1"},{"index":1,"title":"İkinci Golden Rule","list":{"type":"unordered","items":["İkinci golden rule, omuz bıçaklarının tüm set boyunca geri çekilip ve bastırılmamasıdır.","Omuz bıçaklarını geri çekmek ve bastırmak, egzersizin gücünü azaltır ve omuzlara istenmeyen gerginlik getirir.","Doğru pozisyonda, omuz bıçakları geri çekilip bastırıldığında egzersiz daha etkili bir şekilde göğüs kaslarında hissedilir."]},"beginTime":59,"endTime":192,"href":"/video/preview/12056888438475847822?parent-reqid=1769758941621843-14580385188738021563-balancer-l7leveler-kubr-yp-klg-156-BAL&text=StillBehindTheBench&t=59&ask_summarization=1"},{"index":2,"title":"Üçüncü Golden Rule","list":{"type":"unordered","items":["Üçüncü golden rule, alt vücut ve çekirdeğin egzersizde hayati önem taşımasıdır.","Çekirdek gevşek ve ayaklar yere sağlam basmazsa, egzersiz için sağlam bir temel oluşturulamaz.","Doğru pozisyonda, ayaklar düz veya topuklar üzerinde olmalı, kemikler dışarı doğru açılmalı, sırt bükülmeli ve çekirdek sıkı bir şekilde kasılmalıdır."]},"beginTime":192,"endTime":264,"href":"/video/preview/12056888438475847822?parent-reqid=1769758941621843-14580385188738021563-balancer-l7leveler-kubr-yp-klg-156-BAL&text=StillBehindTheBench&t=192&ask_summarization=1"},{"index":3,"title":"Bonus Tip","list":{"type":"unordered","items":["Slippery bench'lerde egzersiz yaparken, bench'in altına bungee yerleştirerek oturucuyu sabitleyebilirsiniz.","Bungee'ler, özellikle ağır yükler basıldığında oturucunun kaymasını engeller ve özellikle maksimum ağırlıklarda veya son tekrarlarda güvenliği artırır."]},"beginTime":264,"endTime":324,"href":"/video/preview/12056888438475847822?parent-reqid=1769758941621843-14580385188738021563-balancer-l7leveler-kubr-yp-klg-156-BAL&text=StillBehindTheBench&t=264&ask_summarization=1"}],"linkTemplate":"/video/preview/12056888438475847822?parent-reqid=1769758941621843-14580385188738021563-balancer-l7leveler-kubr-yp-klg-156-BAL&text=StillBehindTheBench&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"How To: Incline Barbell Bench Press | 3 Golden Rules! 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