哑铃俯卧撑

动作介绍

基本信息

目标肌肉:胸肌 运动类型:力量 所用器械:徒手/自体重
力学:复合 发力类型: 经验水平:初学者
相关部位:肩膀/三角肌

动作图解

目标肌肉群

操作方法

    To perform deep push ups you'll need a set of dumbbells or something that will allow you to use a deeper range of motion. In this example we've used dumbbells. You could use blocks, chairs or almost anything that's stable - use your imagination!

    Set up by placing the dumbbells on the floorslightly wider than shoulder width apart.

    Grasp the dumbbells and extend your legs and arms, and straighten your body out. This is the starting position.

    Slowly lower yourself down as far as possible. (You should get a good chest stretch by the bottom of the movement.)

    Pause, then slowly push back to the starting position. Do not log your elbows out at the top.

    Repeat for desired reps.

Deep Push Up Tips:

    Keep the movement slow and controlled goingas deep as comfortably possible.

    Keep your body straight throughout the movement, without allowingyour mid section sag.

    Deep pushups are a good shock exercise to perform immediately after a heavy bench or dumbbell bench set.This really gets the blood pumped into your pecs and delts!