单臂哑铃卧推

单臂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

单臂哑铃卧推动作介绍

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

单臂哑铃卧推动作要领 —》我雷锋 我翻译

    Set up for the one arm bench press by getting the required dumbbell (note:use a lighter weight than you would usually use for dumbbell bench press) and sitting it at the end of a flat bench.

    Grasp the dumbbell with your left hand and rest it on your left thigh. Using your right hand for stability, rock back and push the dumbbell straight up. You can use your right hand to grasp the bench for stability. This is the starting position for the movement.

    Slowly lower the dumbbell until your chest muscle is fully outstretched (usually this is when the dumbbell is level with your chest).

    Pause, then squeeze the chest muscle as you raise the dumbbell back to the starting position.

    Repeat for desired reps, and do the same withyour right arm.

DumbbellBench Press Tips:

    Use slow and controlled movement. Lowering the weight should typically take twice as long as raising it.

    Start the exercise off with your weakest side.For most people this is the left.


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