The chest is considered one of the muscles many guys want to show off.胸部被认为是肌肉的许多球员都想炫耀之一。 Probably chest muscle (pectoralis) gives the look of strength and solidity.也许胸部肌肉（胸大肌）提供了力量和稳固看看。 Therefore, it is common too see benches at the gym are always occupied with people doing bench pressing.因此，通常也看到在健身房经常与人做替补板凳占领迫切。 However, many have got this common chest workout done wrong.然而，许多人得到这个共同的胸部锻炼做错了什么。
So, how to do a proper barbell bench press?因此，如何做一个适当的杠铃卧推？
Steps: 步骤：
- Lie down on a flat bench with feet flat on the floor.躺在与双脚平放在地面单位的长凳上。
- Grip the bar about 3 – 4 inches wider than shoulder width and space your hands evenly using the markings on the bar.握在约3栏- 4较肩宽度和空间均匀双手英寸栏上使用的标记。
- Lift the bar off the rack to a point directly above your shoulder joints.电梯上方你的肩膀关节关闭一个点架栏。
- Lower the bar to the center of your chest (some call it nipple line) with your upper arms moving directly out to the sides.下酒吧到你的胸部中心（有人称之为与手肘直接转向了对双方乳头线）。 Touch your chest lightly (not resting at your chest).您的胸部轻轻触摸（而不是在你的胸部休息）。
- Press the bar up to the starting position.按bar至原位。 Do not lock your elbows at the top.不要锁在顶部手肘。
- You should inhale as you are lowering the bar and exhale as you are pressing up.你应该为你吸降低酒吧和呼出，你已是迫在眉睫了。
- Do 8 to 12 repetitions with 2 to 3 sets.与2至3套8日至12重复。
Tips: 提示：
- The entire motion should be done in a smooth, controlled manner that with the downward movement no faster than the upward.整个议案应在平稳，控制的方式，随不会高于向上向下运动。
- Keep your wrists straight. Do not twist them. 保持手腕伸直。不要扭曲他们。 I learn my lesson by hurting my right wrist.我学习了我的右手腕伤我的教训。 Check out this post –看看这个帖子- How To Prevent Wrist Pain From Weight Training 如何防止手腕疼痛重量训练 . 。
- I used to put my feet on the bench thinking it will help stopping myself from arching my back.我曾经把思想这将有助于阻止我拱我的背长椅我的脚。 Instructor at Clark Hatch advised me to put the feet back to the floor.在克拉克海奇教练劝我把双脚回到地面。 Reason?原因是什么？ You can draw power by pushing from that base (your feet).您可以用从该基地推进功率（你的脚）。 However, if you are more comfortable to put your feet at the end of the bench, by all means, do it.但是，如果你更舒适的放在了替补席上你的脚，以一切手段，做到这一点。 Nothing wrong with that.没有任何过错。
- Do not let the bar rest on your chest and do not bounce the bar off from your chest.不要让您的胸部酒吧休息，不反弹，从你的胸部酒吧了。
- Always keep your buttocks on the bench .始终保持在板凳上你的臀部 。
- For starter, get a spotter to help for safety reason .对于初学者， 获得检举 ， 以帮助安全的理由 。
- When I first started train my chest, I used only machines, including the smith machine.当我第一次开始训练我的胸口，我用包括史密斯机器唯一的机器。 Later, I tried the barbell bench press without any weight for the first two weeks to ensure I get the posture correct.后来，我尝试没有任何头两个星期， 体重的杠铃卧推 ，以确保我得到正确的姿势。 So, stay with light to moderate weights until you have mastered all these techniques.因此，保持轻至中度重，直到你掌握了这些技术。 It is more productive to use moderate weights with perfect form than heavy weights with sloppy form.这是更富有成效的使用比草率的形式完美的形式重物重量适中。 Remember, we are going to gym to build strength and not to show off strength.请记住，我们将体育馆建设的力量，不炫耀实力。
- A wide grip will focus on the chest. A narrow, shoulder width grip will focus more on the triceps. 宽握将集中在胸部。窄，肩宽将重点抓三头肌的。
Once you are comfortable with barbell bench press, the next one you should try should be dumbbell bench press. Check out the article –一旦你的杠铃卧推舒适，下一次你应该尝试应该哑铃卧推。查看文章- Dumbbell Bench Press 哑铃卧推 . 。
Category: 分类： Chest 胸膛 
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- Chest Workout (2) – Dumbbell Bench Press胸部锻炼（2） -哑铃卧推
- How To Solve Muscle Symmetry or Muscle Imbalance Problem?如何解决肌肉或肌肉对称性不平衡问题？
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Scroll down to leave a comment.向下滚动到发表评论。 I really want to know what you think.我很想知道您的想法。
Found what you were looking for?找到你要找的人？ If not, try searching for it below.如果没有，尝试进行搜索，它下面。
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Angie Tan 安吉谈 // / / Oct 30, 2007 at 2:12 PM 07年10月30号在日下午02:12
Oooo..坳.. I'm using the machine to help me to strengthen some of my chest muscles.我使用的机器来帮助我加强我的胸部肌肉部分。 Although I'ma gal but I have my trainer to help spot for me.虽然我是一个半乳糖，但我有我的教练，以帮助我点。
BTW, must remember to align the bar with your nipples. BTW，必须记住，使该酒吧与您的乳头。 :P ：对
Mun 门 // / / Oct 30, 2007 at 8:48 PM 07年10月30号在日下午08:48
Hi Angie – Yes, that's right. 您好安吉 -是的，没错。 Thanks for pointing that out.感谢您指出这一点。
aw // 胡 / / Oct 31, 2007 at 12:25 AM 2007年10月31号在日上午12:25
Angie: Please don't do that..安吉：请不要做.. I think it would drive guys crazy especially if a hot girl was aligning the bar to their nipples.我想这家伙疯狂驾驶，如果一个热点，特别是女孩酒吧调整他们的乳头。 I might drop weights on myself or something.我可能会砸自己或重的东西。
By the way, how do women with fortuitous bosoms lower get a full range of motion?顺便说一下，如何与偶然的胸前得到一个较低的动作幅度，女性？ :D ：Ḏ
Angie Tan 安吉谈 // / / Oct 31, 2007 at 11:40 AM 2007年10月31号在上午11时40分
LOL!!!大声笑！！ No idea.不知道。 So far, I've not seen any gals hanging around the weight area – too much testosterone in the air…到目前为止，我还没有看到任何加尔斯重量周围地区悬-太多的空气中睾酮...
BTW, we're using arms.. BTW，我们使用的武器.. not bosoms…..没有胸前... ..
surfnux surfnux // / / Oct 31, 2007 at 12:33 PM 2007年10月31号在日下午12:33
Tried it out yesterday with a friend, I felt nicer doing bench press.尝试过了昨天与一个朋友，我觉得更好做卧推。 Previously I only use machinese, but with Bench Press, it feels you use more power.以前我只使用machinese，但卧推，它认为你使用更多的权力。
When starting out with light weight, my hand tend to shiver and unbalanced at times.当启动重量轻了，我的手往往发抖，有时不平衡。 Any tips for that?该任何提示吗？
From my 3 sets that I tried, it seems like controlling the motion slowly and no rush will help.从我的3套，我想，好像控制议案缓慢，并不急于将有所帮助。 Is this right?是否合理？
Mun 门 // / / Oct 31, 2007 at 1:29 PM 2007年10月31号在下午1点29分
Hi surfnux – Good to know that you have tried barbell bench press. 您好surfnux -好知道你已尝试杠铃卧推。 That is quite normal if you find it hard to stabilize the bar initially.这是很正常的，如果你很难稳定的酒吧开始。 Take some time to master it.
cicada // 蝉 / / Nov 4, 2007 at 1:51 PM 07年11月4日在1:51 pm
you need a stronger triceps to lift more weight on that as well, once ur triceps are strong enough it's more easier to stabilize n add more weight,你需要一个强有力的三头肌解除在这方面也更重，一旦乌拉圭回合三头肌有实力它更容易稳定ñ添加更多的重量，
but dont rush cause it's a workout involving lot of muscle, take ur time但是dont繁忙导致它的锻炼，涉及很多肌肉，以乌拉圭回合时间
iamyuanwu iamyuanwu // / / Mar 17, 2008 at 2:45 AM 2008年3月17日在上午02点45
I'm curious, can I do the upward movement fast then downward movement slow?我很好奇，我可以做快速的上升趋势，然后向下流动缓慢？
Mun 门 // / / Jun 7, 2008 at 5:41 PM 2008年6月7日在日下午05:41
To iamyuanwu: Yes, definitely. 若要iamyuanwu：是的，当然。 In fact, it is recommended.事实上，建议。
saleem // 萨利姆 / / Oct 26, 2008 at 2:13 AM 08年10月26日在日上午02:13
what excercises can u recommend to work on the middle line of the chest.什么excercises u能建议工作胸部的中间线。 If u have a big gap between your chest, what can u do to get a tight chest.如果U有一个你的胸部之间的巨大差距，做什么u能获得紧胸部。
renato M. Cruz Jr. 雷纳托米小克鲁兹 // / / Mar 5, 2009 at 2:46 PM 2009年3月5日的日下午02:46
how to build muscle fast?如何建立肌肉快？ the right program for chest, back,triceps,biceps and shoulder?how often do i workout?对胸部，背部权程序，三头肌，二头肌和肩部？多久我锻炼？
xavier // 泽维尔 / / May 12, 2009 at 4:28 PM 2009年5月12日在4:28 pm
mun, just to add some info into your comment earlier on.门，只是为了您的评论添加到刚才的一些信息。 it is better for you to rest your feet on the floor and not on the bench because if you are resting your feet on the floor you are not gonna use and of your core muscle when you are doing the upward or downward motion.这是您最好在地板上休息您的脚在板凳上，如果不是因为你是在地板上休息你不gonna使用和你的核心肌肉时，你正在做你的脚向上或向下的议案。 this way you can push more weights off your chest and actually gained better muscle built.这种方式，您可以把更多的把你的胸部和实际重量获得了更好的肌肉上。
and if you are to rest your feet on the bench, you are working out your core muscle too.如果你是在板凳上休息您的脚，你的工作你的核心肌肉了。 it is still ok with lower weight but as you do heavier weight you'll realized that is hard for you to concentrate on the weight on your chest as you are struggling to balanced yourself out and not roll off from the chair.但仍确定较低的重量，但是当你做你较重意识到，你很难对重量集中在你的胸膛上，你正在努力平衡自己滚出来，而不是从主持会议了。
in conclusion, which one your prefer?最后，你喜欢哪一个？ pure chest muscle workout or chest muscle workout plus core strengthening?纯胸部肌肉锻炼胸部肌肉锻炼，或加上核心加强？ for me it would be the first choice, if not why would i be lying there on the bench screaming like a girl pushing the weights upward, right?对我来说这将是第一选择，如果不是我为什么会躺在就像一个向上推女孩的权重，右尖叫板凳呢？ :) ：）
Mun 门 // / / May 12, 2009 at 5:25 PM 2009年5月12日在日下午05:25
To xavier: Good one, you are right. 为了什沙维尔：好的，你是对的。 It is harder to stabilize when you are loading more weights with feet on the bench.这是很难稳定当你装上脚在板凳上增加砝码。