Barbell Bench Press
分步讲解
动作要领
- Lift the bar from the rack (or have a spotter help you) and hold it straight over your chest with your arms fully extended.
- Inhale and slowly lower the bar down to your chest, ensuring that your elbows are at a 90-degree angle and your forearms are vertical.
- Pause for a moment, then exhale and push the bar back to the starting position, using your chest muscles to drive the movement.
- Repeat this motion for your desired number of repetitions, then carefully re-rack the barbell or have your spotter do so.
概览
关于这个动作
The Barbell Bench Press is a classic strength training exercise that primarily targets the chest, shoulders, and triceps, contributing to overall upper body strength. It's suitable for anyone from beginners to advanced weightlifters, as it can be easily adjusted to match individual fitness levels and goals. People may want to incorporate the Barbell Bench Press into their routine for its effectiveness in building muscle mass, enhancing athletic performance, and improving bone health.
教练提示
姿势要点
Your hands should be slightly wider than shoulder-width apart. The bar should rest on the base of your palms with your wrists straight. A common mistake is to hold the bar in the fingers, which can lead to wrist injuries and less power.
Lower the bar to your mid-chest slowly and under control. Avoid bouncing the bar off your chest, as this can lead to shoulder injuries and reduces the effectiveness of the exercise.
Push the bar back up until your arms are straight. Make sure to use your chest muscles to push the bar, not just your arms.
继续探索
相似动作。
主要肌肉相同，器械匹配的优先显示。