Chest Press (Machine)

主要肌肉: 胸部
辅助肌肉: 肩部肱三头肌
器械: 器械

概述

A seated, machine-guided press that trains the chest, front shoulders and triceps. The fixed path makes it easy to learn and safe to push close to failure.

动作要领

Adjust the seat so the handles line up with your mid-chest.
Sit with your back flat against the pad and your feet firmly on the floor.
Grip the handles and pull your shoulder blades back against the pad.
Press the handles forward until your arms are straight but not locked.
Return slowly until you feel a stretch in your chest, without letting the weight stack touch down.

要点提示

Keep your wrists straight and in line with your forearms.
Breathe out as you press and in as you return.

常见错误

Setting the seat so the handles line up with your neck or stomach.
Letting your shoulders come forward off the pad at the end of each press.
Letting the weight stack slam down between reps.

相似动作

全部胸部动作

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