史密斯窄握卧推

史密斯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

史密斯窄握卧推动作介绍

  • 肱三头肌
  • 力量
  • 器械
  • 复合
  • 初学者
  • 胸肌, 肩膀/三角肌
史密斯窄握卧推起始动作图解 点击放大史密斯窄握卧推图解
史密斯窄握卧推动作图解 点击放大史密斯窄握卧推图解
史密斯窄握卧推目标肌肉群图 目标肌肉群

史密斯窄握卧推动作要领 —》我雷锋 我翻译

    Set up for the smith machine close grip bench press by placing a flat bench in the smith machine, lowering the bar and adding the weight you want to use to the bar.

    Lay back on the bench and grasp the bar with an overhand grip (palms facing your feet) at around 6-12 inches apart.

    Take the weight off the rack by twisting the bar.

    Keeping your elbows tucked in at your sides, slowly lower the weight focusing on your triceps as the prime movers.

    Lower the weight until it almost touches your chest, and then slowly raise it up, pushing the weight with your triceps.

    Do not lock your elbows out at the top of the exercise, and then repeat.

Exercise Tips:

    It's easy for the tricepsto get complacent in the close grip bench press. It's important that you focus on slow rep timing and feel the triceps stretch and contract during the set. It's this mind-muscle connection that can make the difference between your triceps doing the work and your chest/shoulders doing the work.

    Keep your elbows tucked in at your sides, and don't let them flare as you raise the weight.

    And finally, you need to keep the tension on your triceps during the entire set so don't lock your elbows out at the top of the movement.


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