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Penkkipunnerrus käsipainoilla

Penkkipunnerrus käsipainoilla
voimaharjoitus
käsipaino
helppo
16.06.2026
21
rinta
hartiat ojentajat
{id: dumbbell_bench_press}

Historia

Liikeen ohjeet

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.

Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.

Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.

Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.

Repeat the movement for the prescribed amount of repetitions of your training program.

Historia lukuina

Salikerta 1. Sarja 2. Sarja 3. Sarja
16.06.2026 9.0 kg x8 9.0 kg x8 10.0 kg x10
25.01.2026 10.0 kg x10 12.5 kg x10 12.5 kg x7
22.01.2026 10.0 kg x10 12.5 kg x10 12.5 kg x7
16.01.2026 10.0 kg x10 10.0 kg x10 12.5 kg x8
10.01.2026 10.0 kg x10 10.0 kg x10 10.0 kg x15
09.12.2025 10.0 kg x10 10.0 kg x10 12.5 kg x10
31.10.2025 10.0 kg x10 12.5 kg x10 12.5 kg x7
23.10.2025 10.0 kg x10 12.5 kg x10 12.5 kg x6
17.10.2025 10.0 kg x10 10.0 kg x10 12.5 kg x9
03.10.2025 10.0 kg x10 10.0 kg x10 12.5 kg x9
21.09.2025 10.0 kg x10 10.0 kg x10 12.5 kg x10
18.09.2025 10.0 kg x10 10.0 kg x10 12.5 kg x9
12.09.2025 10.0 kg x10 10.0 kg x10 12.5 kg x7
03.09.2025 10.0 kg x10 10.0 kg x10 12.5 kg x8
29.08.2025 9.0 kg x10 10.0 kg x10 12.5 kg x10
25.08.2025 9.0 kg x10 9.0 kg x10 10.0 kg x12
20.08.2025 9.0 kg x10 9.0 kg x10 10.0 kg x12
16.08.2025 9.0 kg x10 9.0 kg x10 9.0 kg x13
13.08.2025 8.0 kg x10 9.0 kg x10 9.0 kg x13
10.08.2025 8.0 kg x10 8.0 kg x10 8.0 kg x10
13.07.2025 8.0 kg x10 8.0 kg x10 8.0 kg x10

Vastus

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='dumbbell_bench_press'"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "min"} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun. 

Toistot

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='dumbbell_bench_press'"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "max" }, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun. 

Voluumi

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='dumbbell_bench_press'"}, {"calculate": "datetime(2026, 5, 19)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}}, "y": {"field": "voluumi", "type": "quantitative", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  Kokonaisvoluumi