胸大肌 胸部 弹力带 #1254
Band Bench Press
动作演示
© Gym visual — https://gymvisual.com/
动作速览
- 目标肌肉
- 胸大肌
- 身体部位
- 胸部
- 所需器械
- 弹力带
- 主要协同肌
- 肱三头肌
协同肌群
肱三头肌 肩部
动作步骤
- 1
平躺在长凳上，双脚平放在地上，背部紧贴长凳。
- 2
正手握住带子手柄，间距略宽于肩宽。
- 3
充分伸展双臂，将弹力带推离胸部。
- 4
慢慢将弹力带放回到胸部，保持肘部呈 90 度角。
- 5
重复所需的重复次数。
English instructions（英文原版步骤）
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.
- Extend your arms fully, pushing the bands away from your chest.
- Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle.
- Repeat for the desired number of repetitions.
