肱三头肌 上臂 杠铃 #0030
Barbell Close-Grip Bench Press
动作演示
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动作速览
- 目标肌肉
- 肱三头肌
- 身体部位
- 上臂
- 所需器械
- 杠铃
- 主要协同肌
- 胸肌
协同肌群
胸肌 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
紧紧握住杠铃，握距略窄于肩宽。
- 3
松开杠铃并将其缓慢降低至胸部，保持肘部靠近身体。
- 4
当杠铃触及胸部时暂停片刻。
- 5
将杠铃推回到起始位置，完全伸展双臂。
- 6
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 a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
