Incline 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 dumbbell press on an inclined bench that targets the upper chest, front shoulders and triceps. Working each arm independently helps even out strength between sides.

动作要领

Set the bench to 30–45 degrees and sit with the dumbbells on your thighs.
Lie back and bring the dumbbells to shoulder level, palms facing forward.
Pull your shoulder blades back and plant your feet flat on the floor.
Press the dumbbells up and slightly together until your arms are straight.
Lower them slowly to the sides of your upper chest, elbows about 45 degrees out.
Pause briefly in the stretch at the bottom, then press up again.

要点提示

Keep the dumbbells stacked over your elbows during the whole rep.
Turn your palms slightly inward if that feels better on your shoulders.
Use your knees to lift the dumbbells to your shoulders at the start of the set.

常见错误

Letting the dumbbells drift forward over your face as you press.
Using a very steep incline that shifts the work to your shoulders.
Cutting the range short by stopping well above your chest.

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全部胸部动作

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