Bench Press (Dumbbell)

主要肌肉: 胸部
辅助肌肉: 肱三头肌肩部
器械: 哑铃

概述

A flat press with a dumbbell in each hand that trains the chest, front shoulders and triceps. Each arm works on its own, allowing a slightly deeper stretch than a barbell.

动作要领

Sit on the end of a flat bench with the dumbbells resting upright on your thighs.
Lie back, using your knees to help bring the dumbbells to your chest.
Plant your feet flat and pull your shoulder blades back and down.
Press the dumbbells up until your arms are straight over your chest, palms facing forward.
Lower them slowly to the sides of your chest, elbows about 45 degrees from your body.
Press back up, bringing the dumbbells close together without clanking them.

要点提示

Keep your wrists straight and stacked directly above your elbows.
Stop lowering when you feel a stretch in your chest, not in the front of your shoulders.
To finish, bring the dumbbells to your chest and sit up with them on your thighs.

常见错误

Letting the dumbbells drift apart and drop too low at the bottom.
Letting your shoulders roll forward off the bench as you press.
Rushing the lowering phase and losing control of the weights.

相似动作

全部胸部动作

在 Bulky 中记录 Bench Press (Dumbbell)

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