上斜哑铃卧推

上斜哑铃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

上斜哑铃卧推动作介绍

  • 胸肌
  • 力量
  • 哑铃
  • 复合
  • 初学者
  • 肩膀/三角肌, 肱三头肌
上斜哑铃卧推起始动作图解 点击放大上斜哑铃卧推图解
上斜哑铃卧推动作图解 点击放大上斜哑铃卧推图解
上斜哑铃卧推目标肌肉群图 目标肌肉群

上斜哑铃卧推动作要领 —》我雷锋 我翻译

    The incline dumbbell bench press is a great exercise for building mass on the upper chest. Set up for the exercise by setting an incline bench to an angle of about 30 degrees and placing the dumbbells at the low end.

    Grasp the dumbbells and sit down on the bench, placingthe ends of the dumbbells on your knees.

    Rock back onto the bench using your legs to help push the dumbbells up. You should be laying back on the bench with your arms fully outstretched holding the dumbbells above your body at shoulder width. This is the starting position.

    Keeping your body fixed, slowly lower the dumbbells down towards your upper chest until the handles are about level with your chest.

    Without pausing, slowly raise the dumbbells back up without locking your elbows out at the top of the exercise.

    Repeat for desired reps.

Dumbbell Bench Press Tips:

    Control the dumbbells throughout the set by lowering them slowly, not letting them touch your body at the bottom of the movement and not touching them together at the top of the movement.

    Don't lock your elbows out or rest at the top of the movement.

    Don't set the angle of the bench too high.This will recruit too much of the front shoulders.

    When finished, place the dumbbells back on your thighs. Then safely place them on the floor.


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