胸大肌 胸部 杠铃 #0025
Barbell Bench Press
动作演示
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动作速览
- 目标肌肉
- 胸大肌
- 身体部位
- 胸部
- 所需器械
- 杠铃
- 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
正手握住杠铃，握距略宽于肩宽。
- 3
将杠铃从架子上提起，并将其直接放在胸部上方，双臂完全伸展。
- 4
将杠铃慢慢降低到胸部，保持肘部内收。
- 5
当杠铃触及胸部时暂停片刻。
- 6
伸展双臂，将杠铃推回到起始位置。
- 7
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 barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
