Barbell Close-Grip Bench Press
分步讲解
动作要领
- Slowly lower the barbell towards your chest, ensuring your elbows are tucked in close to your body to target your triceps.
- When the barbell is close to your chest, pause for a moment to maintain control of the weight.
- Push the barbell back up to the starting position, fully extending your arms but not locking out your elbows.
- Repeat the process for your desired number of repetitions, always maintaining control and proper form throughout the exercise.
概览
关于这个动作
The Barbell Close-Grip Bench Press is a strength-building exercise that primarily targets the triceps and chest, while also engaging the shoulders and back. This exercise is ideal for athletes, bodybuilders, or anyone looking to increase upper body strength and improve muscle definition. Incorporating the Barbell Close-Grip Bench Press into your workout routine can enhance arm strength, promote better body stability, and contribute to a well-rounded fitness regimen.
教练提示
姿势要点
Keep your elbows close to your body throughout the movement. Flaring your elbows out to the sides can lead to shoulder injuries.
Lower the barbell to your lower chest or upper abs, not your neck. This is a common mistake that can cause injury. Maintain a slow and controlled motion, both when lowering the bar and pushing it back up.
Ensure you are completing the full range of motion. Lower the barbell all the way down until it lightly touches your chest and then fully extend your arms at the top. This will ensure you are getting the most out of the exercise.
Especially when lifting
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