史密斯卧推(快)

史密斯卧推(快)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

史密斯卧推(快)动作介绍

  • 胸肌
  • 力量
  • 器械
  • 复合
  • 初学者
  • 肩膀/三角肌, 肱三头肌
史密斯卧推(快)起始动作图解 点击放大史密斯卧推(快)图解
史密斯卧推(快)动作图解 点击放大史密斯卧推(快)图解
史密斯卧推(快)目标肌肉群图 目标肌肉群

史密斯卧推(快)动作要领 —》我雷锋 我翻译

    Set up for the smith machine wide grip bench press by getting a flat bench and setting in the middle of the smith machine.

    Before you load the weights on, lay on the bench and press the bar to make sure you have the bench in the right position (centered, head not hanging off the end!).

    Load the weight up on the bar, then lay on the bench.

    Grasp the bar with a wider than shoulder width grip and unload the bar from the rack and bend your elbows slightly. This is the starting position for the exercise.

    Slowly lower the bar until it's about 1 inch off your chest, pause, then raise the bar back to the starting position.

    Repeat for desired reps.

Smith Machine Bench Press Tips:

    Do not lock your elbows out at the top of the movement.This takes the emphasis off your chest.

    Never "bounce" the weight off your chest.

    Lowering the weight should take about twice as long as raising it.


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