{"id":15324,"date":"2026-05-12T09:30:22","date_gmt":"2026-05-12T07:30:22","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-prsni-svaly\/"},"modified":"2026-06-27T14:13:24","modified_gmt":"2026-06-27T12:13:24","slug":"cviky-na-prsni-svaly","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-prsni-svaly\/","title":{"rendered":"Cviky na prsn\u00ed svaly: Jak je spr\u00e1vn\u011b posilovat"},"content":{"rendered":"<p class=\"wp-block-paragraph\">If you want <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-prsnich-svalu-3\/\">pos\u00edlit prsn\u00ed svaly<\/a>, m\u00e1me pro v\u00e1s n\u011bkolik skv\u011bl\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-prsnich-svalu-2\/\">Pos\u00edlen\u00ed prsn\u00edch sval\u016f<\/a> nejen\u017ee zlep\u0161\u00ed va\u0161i celkovou s\u00edlu, ale tak\u00e9 zlep\u0161\u00ed va\u0161e dr\u017een\u00ed t\u011bla a m\u016f\u017ee zv\u00fd\u0161it va\u0161i sebev\u011bdom\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky, kter\u00e9 m\u016f\u017eete snadno prov\u00e1d\u011bt doma nebo v posilovn\u011b.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Klubov\u00e1n\u00ed s jednoru\u010dkami<\/li>\n  <li>Bench press<\/li>\n  <li>Push-up (klasick\u00e9 a variace)<\/li>\n  <li>Ohnut\u00e9 p\u0159\u00edtahy na prsa<\/li>\n  <li>Peck press<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Best <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-prsni-svaly-pro-muze\/\">chest exercises<\/a><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Klubov\u00e1n\u00ed s jednoru\u010dkami<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Klubov\u00e1n\u00ed s jednoru\u010dkami je efektivn\u00ed cvik, kter\u00fd c\u00edlen\u011b posiluje <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-prsni-svaly-na-doma\/\">pectoral muscles<\/a>. Vle\u017ee na roho\u017ei nebo lavici dr\u017ete jednoru\u010dky v rukou a pomalu je rozpa\u017eujte do stran, ne\u017e se op\u011bt vr\u00e1t\u00edte do v\u00fdchoz\u00ed polohy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bench press<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bench press je klasikou a jeho v\u00fdhody jsou nesporn\u00e9. Umo\u017e\u0148uje zapojit v\u00edce svalov\u00fdch skupin najednou, a tak efektivn\u011b zpev\u0148uje prsa i tricepsy. Je d\u016fle\u017eit\u00e9 db\u00e1t na spr\u00e1vnou techniku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Push-up<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Push-up je skv\u011bl\u00fd cvik, kter\u00fd m\u016f\u017eete praktikovat kdekoliv. Existuje tak\u00e9 mnoho variac\u00ed, nap\u0159. \u00fazk\u00e9 nebo roz\u0161\u00ed\u0159en\u00e9 \u00fachopy, kter\u00e9 zam\u011b\u0159\u00ed r\u016fzn\u00e9 \u010d\u00e1sti prsn\u00edch sval\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ohnut\u00e9 p\u0159\u00edtahy na prsa<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik p\u016fsob\u00ed na doln\u00ed \u010d\u00e1st prsn\u00edch sval\u016f. St\u016fjte m\u00edrn\u011b p\u0159edklon\u011bn\u00ed a tahajte z\u00e1va\u017e\u00ed sm\u011brem k t\u011blu. Sledujte, abyste necvi\u010dili s p\u0159\u00edli\u0161 velkou v\u00e1hou, abyste se vyhnuli zran\u011bn\u00edm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Peck press<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Peck press je dal\u0161\u00ed efektivn\u00ed cvik <a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-prsni-svaly\/\">na prsn\u00ed svaly<\/a>, kter\u00fd m\u016f\u017eete prov\u00e1d\u011bt s oporou nebo na stroji. Umo\u017e\u0148uje v\u00e1m efektivn\u011b zapojit ob\u011b strany sval\u016f rovnom\u011brn\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-vlastni-vahou-2\/\">Practical tips for<\/a> exercises<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pro dosa\u017een\u00ed co nejlep\u0161\u00edch v\u00fdsledk\u016f se zam\u011b\u0159te na:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Pravidelnost \u2013 sna\u017ete se cvi\u010dit alespo\u0148 2-3kr\u00e1t t\u00fddn\u011b.<\/li>\n  <li>Spr\u00e1vnou techniku \u2013 zam\u011b\u0159te se na formu, ne na v\u00e1hu.<\/li>\n  <li>Stretching \u2013 nezapome\u0148te se po tr\u00e9ninku prot\u00e1hnout, aby se svaly zregenerovaly.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed prsn\u00edch sval\u016f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i tr\u00e9nov\u00e1n\u00ed prsn\u00edch sval\u016f je snadn\u00e9 ud\u011blat chyby. Zde jsou n\u011bkter\u00e9 z nich:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Nespr\u00e1vn\u00e1 forma \u2013 \u0161patn\u00e1 technika m\u016f\u017ee v\u00e9st k zran\u011bn\u00edm.<\/li>\n  <li>P\u0159et\u011b\u017eov\u00e1n\u00ed \u2013 za\u010dn\u011bte s ni\u017e\u0161\u00edmi v\u00e1hami a zvy\u0161ujte je postupn\u011b.<\/li>\n  <li>Nedostatek rozmanitosti \u2013 neomeziujte se pouze na jeden cvik.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to seek a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se vyskytuj\u00ed bolesti, kter\u00e9 trvaj\u00ed d\u00e9le ne\u017e p\u00e1r dn\u00ed, nebo pokud m\u00e1te n\u011bjak\u00e9 zdravotn\u00ed probl\u00e9my, je d\u016fle\u017eit\u00e9 konzultovat odborn\u00edka. V\u010dasn\u00e1 diagn\u00f3za v\u00e1m m\u016f\u017ee u\u0161et\u0159it mnoho pot\u00ed\u017e\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ - Frequently asked questions<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I exercise? <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-prsni-svaly-2\/\">pectoral muscles<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b s dostate\u010dn\u00fdm odpo\u010dinkem mezi tr\u00e9ninky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pom\u016f\u017ee mi <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-prsni-svaly\/\">cvi\u010den\u00ed na prsn\u00ed svaly zhubnout<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Posilov\u00e1n\u00ed sval\u016f pom\u00e1h\u00e1 zlep\u0161it metabolismus, ale pro \u00fabytek hmotnosti je d\u016fle\u017eit\u00e1 i spr\u00e1vn\u00e1 strava a kardiovaskul\u00e1rn\u00ed cvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je nutn\u00e9 zalo\u017eit cvi\u010den\u00ed na stroj\u00edch?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne, existuje mnoho efektivn\u00edch cvi\u010den\u00ed s vlastn\u00ed vahou, kter\u00e1 m\u016f\u017eete praktikovat doma nebo venku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u010d\u00edt, pokud jsem za\u010d\u00e1te\u010dn\u00edk?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s lehk\u00fdmi v\u00e1hami nebo cvi\u010den\u00edm s vlastn\u00ed vahou a zam\u011b\u0159te se na spr\u00e1vnou techniku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit prsn\u00ed svaly ka\u017ed\u00fd den?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00fdt pravideln\u00fd je d\u016fle\u017eit\u00e9, ale prsn\u00ed svaly pot\u0159ebuj\u00ed \u010das na regeneraci. Minim\u00e1ln\u011b 48 hodin mezi tr\u00e9ninky je doporu\u010deno.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong> Jan Angel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are looking for a way, <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-prsnich-svalu\/\">jak efektivn\u011b<\/a> a pravideln\u011b cvi\u010dit v pohodl\u00ed va\u0161eho domova, zva\u017ete <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>. Tento program je navr\u017een tak, aby v\u00e1s motivoval a pomohl dos\u00e1hnout vyty\u010den\u00fdch c\u00edl\u016f bez zbyte\u010dn\u00e9ho vyt\u011b\u017eov\u00e1n\u00ed \u010dasu.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Related articles<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/pet-tibetanu-cviky\/\">Five Tibetans: Improve fitness and vitality through exercise<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-zeny\/\">Cviky na p\u00e1nevn\u00ed dno pro \u017eeny: Jak na to efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-s-gumou\/\">\u00da\u010dinn\u00e9 cviky s gumou pro dom\u00e1c\u00ed tr\u00e9nink<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stehna\/\">\u00da\u010dinn\u00e9 cviky na stehna pro pevn\u011bj\u0161\u00ed nohy<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pokud chcete pos\u00edlit prsn\u00ed svaly, m\u00e1me pro v\u00e1s n\u011bkolik skv\u011bl\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. Pos\u00edlen\u00ed prsn\u00edch sval\u016f nejen\u017ee zlep\u0161\u00ed va\u0161i celkovou s\u00edlu, ale tak\u00e9 zlep\u0161\u00ed va\u0161e dr\u017een\u00ed t\u011bla a m\u016f\u017ee zv\u00fd\u0161it va\u0161i sebev\u011bdom\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky, kter\u00e9 m\u016f\u017eete snadno prov\u00e1d\u011bt doma nebo v posilovn\u011b. Klubov\u00e1n\u00ed s &#8230; <a title=\"Cviky na prsn\u00ed svaly: Jak je spr\u00e1vn\u011b posilovat\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-prsni-svaly\/\" aria-label=\"Read more about Cviky na prsn\u00ed svaly: Jak je spr\u00e1vn\u011b posilovat\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":132992,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,258,1802,1409,308],"tags":[1559,8,297,394,1944,1456,1151,1959,10],"class_list":["post-15324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cvicebni-tipy","tag-cviceni","tag-domaci-cviceni","tag-fitness","tag-prsni-svaly","tag-sila","tag-trenink","tag-vysledky","tag-zdravi"],"better_featured_image":{"id":132992,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Fitness a cvi\u010den\u00ed","caption":"Ilustrace k t\u00e9matu: cvi\u010den\u00ed.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-prsni-svaly.png","filesize":1383246,"sizes":{"medium":{"file":"cviky-na-prsni-svaly-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":121567,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-prsni-svaly-300x300.png"},"thumbnail":{"file":"cviky-na-prsni-svaly-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":34661,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-prsni-svaly-150x150.png"},"medium_large":{"file":"cviky-na-prsni-svaly-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":701087,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-prsni-svaly-768x768.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":15324,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-prsni-svaly.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Pokud chcete pos\u00edlit prsn\u00ed svaly, m\u00e1me pro v\u00e1s n\u011bkolik skv\u011bl\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. Pos\u00edlen\u00ed prsn\u00edch sval\u016f nejen\u017ee zlep\u0161\u00ed va\u0161i celkovou s\u00edlu, ale tak\u00e9 zlep\u0161\u00ed va\u0161e dr\u017een\u00ed t\u011bla a m\u016f\u017ee zv\u00fd\u0161it va\u0161i sebev\u011bdom\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky, kter\u00e9 m\u016f\u017eete snadno prov\u00e1d\u011bt doma nebo v posilovn\u011b. 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