动作要领
Lie on a flat bench holding the bar above your chest with a narrow overhand grip.
Tilt your arms slightly back toward your head.
Bend only your elbows to lower the bar toward your forehead or just behind your head.
Keep your upper arms still and your elbows pointing up.
Straighten your elbows to return the bar to the start.
要点提示
- An EZ bar is often more comfortable for your wrists and elbows.
- Use a controlled tempo, especially on the way down.
常见错误
- Letting your elbows flare out to the sides.
- Turning the movement into a press by moving your shoulders.
- Lowering the bar too fast toward your face.
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