哑铃反握卧推

哑铃反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

哑铃反握卧推动作介绍

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

哑铃反握卧推动作要领 —》我雷锋 我翻译

    The reverse grip is the same as the dumbbell bench press except you use a reverse grip. Set up for the exercise by grasping a set of dumbbells and sitting on the end of a flat bench with the ends of the dumbbells resting on your knees.

    Slowly lay back on the bench and push the dumbbells straight up above your chest.

    Twist the dumbbells so that your palms are facing your shoulders. This is the starting position for the exercise.

    Slowly lower the dumbbells down keeping your palms in line with your middle chest.

    When the handles get to around chest height, pause and raise the dumbbells back to the starting position.

    Repeat movement for desired reps.

Dumbbell Bench Press Tips:

    If you're using heavy weights you can use your thighs to push the dumbbells back as you roll back on the flat bench.

    Don't let the dumbbells touch at the top of each rep.

    Keep the rep timing slow, lowering the dumbbells at a slower pace than raising them.

    Use a full range of motion -lower the dumbbells all the way down!


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