对握哑铃卧推

对握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

对握哑铃卧推动作介绍

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

对握哑铃卧推动作要领 —》我雷锋 我翻译

    Set up for the palms in dumbbell bench press by sitting a set of dumbbells at the end of a flat bench.

    Pick up the dumbbells off the floor using a neutral grip (palms facing in), position the ends of the dumbbells on your thighs, and sit down on the bench.

    To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows. Now you should be in position to start the set.

    Lay back on the bench holding the dumbbells straight up above your chest with your palms facing in. This is the starting position for the movement.

    Slowly lower the dumbbells down as far as comfortably possible (the handles should be about level with your chest). Pause, then contract the chest and push the dumbbells back up.Do not lock your elbows out.

    Repeat for desired reps.

    Once you have finished the set, DO NOT DROP THE DUMBBELLS! Bring your knees up so the ends of the dumbbells are touching your thighs. Then use the weight of the dumbbells to rock back to a seated position.

Exercise Tips:

    As with most exercises, keep the rep range long. Don't stop half way down and raise the dumbbells.

    Controlthe dumbbells, and concentrate on stretch and contraction.


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