仰卧哑铃窄握卧推

仰卧哑铃窄握卧推动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

仰卧哑铃窄握卧推动作介绍

  • 肱三头肌
  • 力量
  • 哑铃
  • 复合
  • 中级水平
  • 胸肌, 肩膀/三角肌
仰卧哑铃窄握卧推起始动作图解 点击放大仰卧哑铃窄握卧推图解
仰卧哑铃窄握卧推动作图解 点击放大仰卧哑铃窄握卧推图解
仰卧哑铃窄握卧推目标肌肉群图 目标肌肉群

仰卧哑铃窄握卧推动作要领 —》我雷锋 我翻译

    Set up for the exercise by setting a pair of dumbbells at the end of a flat bench.

    Pick up the dumbbells off the floor using a neutral grip (palms facing in), position the ends of the dumbbells on your thighs, and sit down on the bench.

    To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows.

    Now you should be in position to start the set, laying back on the bench holding thedumbbells straight up above your chest with a neutral grip.

    Slowly lower the dumbbells to your chest keeping them in close proximity to one another (roughly 2 inches apart).

    Without allowing the dumbbells to contact your chest, raise them back to the starting position keeping the same distance between them throughout the movement. This is one rep.

    Repeat for desired reps.

Exercise Tips:

    Keep your elbows as close to your body as possible during the set.

    Don't let the dumbbellstouch your chest and don't lock your elbows out at the top of the exercise.

    Focus on the stretch and contraction of the triceps throughout the movement


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