Bench Press (Barbell)

主要肌肉: 胸部
辅助肌肉: 肱三头肌肩部
器械: 杠铃

概述

A horizontal press that builds the chest, front shoulders and triceps. The barbell lets you load it heavily and track your strength over time.

动作要领

Lie on the bench with your eyes under the bar and your feet flat on the floor.
Grip the bar slightly wider than shoulder width, wrists stacked over your elbows.
Pull your shoulder blades back and down, keeping a slight arch in your upper back.
Unrack the bar and hold it over your shoulders with your arms straight.
Lower the bar under control to your mid-chest, elbows about 45–70 degrees from your torso.
Press the bar up and slightly back until your arms are straight over your shoulders.

要点提示

Drive your feet into the floor to stay tight through the whole rep.
Use a spotter or safety arms when you train close to failure.
Keep the bar path consistent by touching the same point on your chest every rep.

常见错误

Bouncing the bar off your chest instead of lowering it under control.
Flaring your elbows straight out to the sides at 90 degrees.
Lifting your hips off the bench to finish the press.

相似动作

全部胸部动作

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