{"id":24322,"date":"2026-05-03T23:05:59","date_gmt":"2026-05-03T21:05:59","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/jak-cvicit-benc\/"},"modified":"2026-06-29T07:07:20","modified_gmt":"2026-06-29T05:07:20","slug":"jak-cvicit-benc","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-benc\/","title":{"rendered":"How to properly bench press: Tips, technique and common mistakes"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed bench pressu, nebo-li ben\u010d, je jedn\u00edm z nejefektivn\u011bj\u0161\u00edch cvik\u016f pro pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti t\u011bla. A\u0165 u\u017e jste za\u010d\u00e1te\u010dn\u00edk, nebo pokro\u010dil\u00fd sportovec, je d\u016fle\u017eit\u00e9 zn\u00e1t spr\u00e1vnou techniku, aby se maximalizoval v\u00e1\u0161 v\u00fdkon a minimalizovalo riziko zran\u011bn\u00ed. V tomto \u010dl\u00e1nku se dozv\u00edte, <a href=\"https:\/\/revolucnicviceni.cz\/en\/brisni-svaly-cviceni\/\">how to exercise properly<\/a> ben\u010d, jak\u00e9 chyby se vyvarovat a tak\u00e9, jak jej za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Co je ben\u010d a jeho v\u00fdhody<\/li>\n<li>Spr\u00e1vn\u00e1 technika proveden\u00ed<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>Jak za\u0159adit ben\u010d do tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-pet-tibetanu\/\">Jak cvi\u010dit doma<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co je ben\u010d a jeho v\u00fdhody<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bench press je cvik, kter\u00fd se zam\u011b\u0159uje p\u0159edev\u0161\u00edm na svaly hrudn\u00edku, <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-ramena\/\">triceps a ramena<\/a>. Pom\u00e1h\u00e1 budovat s\u00edlu a svalovou hmotu, co\u017e m\u016f\u017ee p\u0159isp\u011bt k celkov\u00e9mu zpevn\u011bn\u00ed horn\u00ed \u010d\u00e1sti t\u011bla. Krom\u011b toho je ben\u010d skv\u011bl\u00fdm prost\u0159edkem pro zlep\u0161en\u00ed v\u00fdkonnosti ve sportech, kde je d\u016fle\u017eit\u00e1 s\u00edla v pa\u017ei a rameni.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Spr\u00e1vn\u00e1 technika proveden\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kdy\u017e cvi\u010d\u00edte ben\u010d, je kl\u00ed\u010dov\u00e9 dodr\u017eovat n\u00e1sleduj\u00edc\u00ed kroky:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Posa\u010fte se spr\u00e1vn\u011b:<\/strong> Lehn\u011bte si na lavici tak, aby va\u0161e ramena, h\u00fd\u017ed\u011b a hlava byly v kontaktu s lavic\u00ed. Nohy by m\u011bly b\u00fdt pevn\u011b na zemi.<\/li>\n<li><strong>\u00dachop:<\/strong> Uchopte \u010dinku v \u0161\u00ed\u0159ce ramen, dlan\u011b sm\u011b\u0159uj\u00ed dop\u0159edu. \u010cinku byste m\u011bli dr\u017eet pevn\u011b, ale ne p\u0159\u00edli\u0161 p\u0159itisknutou.<\/li>\n<li><strong>Spus\u0165te \u010dinku:<\/strong> Pomalu ji sni\u017eujte sm\u011brem k hrudn\u00edku. Lokty by m\u011bly b\u00fdt v \u00fahlu 45 stup\u0148\u016f od t\u011bla.<\/li>\n<li><strong>Vytla\u010dte \u010dinku:<\/strong> S n\u00e1dechem ji vytla\u010dte zp\u011bt nahoru do v\u00fdchoz\u00ed pozice.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed ben\u010de se \u010dasto setk\u00e1v\u00e1me s n\u00e1sleduj\u00edc\u00edmi chybami:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160patn\u00e1 pozice nohou:<\/strong> Pokud m\u00e1te nohy zvednut\u00e9, sni\u017eujete stabilitu cel\u00e9ho t\u011bla.<\/li>\n<li><strong>P\u0159\u00edli\u0161 \u0161irok\u00fd \u00fachop:<\/strong> To m\u016f\u017ee v\u00e9st ke zran\u011bn\u00edm ramen.<\/li>\n<li><strong>V\u00fdskok nebo zved\u00e1n\u00ed h\u00fd\u017ed\u00ed:<\/strong> M\u011bli byste b\u00fdt celou dobu v kontaktu s lavic\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak za\u0159adit ben\u010d do tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud chcete za\u0159adit ben\u010d do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-kliky\/\">je dobr\u00e9 cvi\u010dit<\/a> ho 1\u20132 kr\u00e1t t\u00fddn\u011b, p\u0159i\u010dem\u017e mezi jednotliv\u00fdmi tr\u00e9ninky byste m\u011bli m\u00edt alespo\u0148 den volno, aby se svaly mohly regenerovat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tip pro dom\u00e1c\u00ed cvi\u010den\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud preferujete tr\u00e9nink doma, m\u016f\u017eete vyzkou\u0161et <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, which will help you <a href=\"https:\/\/revolucnicviceni.cz\/en\/brisni-svaly-posilovani\/\">efektivn\u011b posilovat i<\/a> bez velk\u00e9ho vybaven\u00ed a \u010dasov\u00e9ho zat\u00ed\u017een\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 ot\u00e1zky o ben\u010di<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-spravne-cvicit-kliky\/\">cvi\u010dit ben\u010d<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Optim\u00e1ln\u00ed frekvence je 1\u20132 kr\u00e1t t\u00fddn\u011b, abyste dali sval\u016fm \u010das na regeneraci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jakou v\u00e1hu si m\u00e1m vybrat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s v\u00e1hou, kterou zvl\u00e1dnete bez probl\u00e9m\u016f zvednout alespo\u0148 8\u201310 opakov\u00e1n\u00ed. M\u016f\u017eete ji postupn\u011b zvy\u0161ovat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou alternativy k ben\u010du?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Alternativou mohou b\u00fdt <a href=\"https:\/\/revolucnicviceni.cz\/en\/kliky-posilovani-2\/\">kliky, kter\u00e9 efektivn\u011b<\/a> posiluj\u00ed stejn\u00e9 svalov\u00e9 skupiny.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co d\u011blat, kdy\u017e c\u00edt\u00edm bolest p\u0159i cvi\u010den\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte bolest mimo b\u011b\u017enou svalovou \u00fanavu, okam\u017eit\u011b cvi\u010den\u00ed p\u0159eru\u0161te a konzultujte situaci s odborn\u00edkem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">I can <a href=\"https:\/\/revolucnicviceni.cz\/en\/pet-tibetanu-jak-spravne-cvicit\/\">cvi\u010dit ben\u010d bez<\/a> tren\u00e9ra?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ur\u010dit\u011b, ale doporu\u010duje se, abyste si nejprve osvojili spr\u00e1vnou techniku a byli si jist\u00ed ve vlastn\u00ed schopnosti.<\/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\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\/kdy-cvicit-pet-tibetanu\/\">Kdy cvi\u010dit p\u011bt tibe\u0165an\u016f pro maxim\u00e1ln\u00ed efektivitu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-2\/\">Jak efektivn\u011b posilovat doma: tipy a triky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-bricha-3\/\">Jak spr\u00e1vn\u011b posilovat b\u0159icho: Rady a tipy pro efektivn\u00ed tr\u00e9nink<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-brisnich-svalu-2\/\">Jak spr\u00e1vn\u011b posilovat b\u0159i\u0161n\u00ed svaly a dos\u00e1hnout v\u00fdsledk\u016f<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>The bench press is one of the most effective exercises for strengthening the upper body. Whether you are a beginner or an advanced athlete, it is important to know the correct technique to maximize your performance and minimize the risk of injury. In this article, you will learn how to properly bench press, what mistakes to avoid, and also how to include it in your \u2026 <a title=\"How to properly bench press: Tips, technique and common mistakes\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-benc\/\" aria-label=\"Read more about Jak spr\u00e1vn\u011b cvi\u010dit ben\u010d: Tipy, technika a \u010dast\u00e9 chyby\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":111828,"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":[12127,8,297,394,8473,1456,16,1614,1151,10],"class_list":["post-24322","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-benc","tag-cviceni","tag-domaci-cviceni","tag-fitness","tag-posilovna","tag-sila","tag-svaly","tag-tipy","tag-trenink","tag-zdravi"],"better_featured_image":{"id":111828,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: ben\u010d.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/jak-cvicit-benc.png","filesize":1126778,"sizes":{"medium":{"file":"jak-cvicit-benc-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":83766,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-cvicit-benc-300x300.png"},"thumbnail":{"file":"jak-cvicit-benc-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":25791,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-cvicit-benc-150x150.png"},"medium_large":{"file":"jak-cvicit-benc-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":511601,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-cvicit-benc-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":24322,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-cvicit-benc.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Cvi\u010den\u00ed bench pressu, nebo-li ben\u010d, je jedn\u00edm z nejefektivn\u011bj\u0161\u00edch cvik\u016f pro pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti t\u011bla. 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