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胸口鍛煉(1) -槓鈴臥推

2007年10月29日 · 9個評論 ·


barbell-bench-press-gym.jpg

胸口被考慮許多人想要炫耀肌肉的之一。 胸口肌肉(pectoralis)大概給力量和扎實神色。 所以，它是共同的太看見長凳在體操總佔領與做長凳按的人。 然而，許多有錯誤完成的這種共同的胸口鍛煉。

如此，對怎麼做適當的槓鈴臥推？

barbell-bench-press.jpg

  • A wide grip will focus on the chest. A narrow, shoulder width grip will focus more on the triceps.

    • Once you are comfortable with barbell bench press, the next one you should try should be dumbbell bench press.  Check out the article - Dumbbell Bench Press.

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    9 responses so far ↓

    • Angie Tan // Oct 30, 2007 at 2:12 pm

      Oooo.. I’m using the machine to help me to strengthen some of my chest muscles. Although I’m a gal but I have my trainer to help spot for me.

      BTW, must remember to align the bar with your nipples. :P

    • Mun // Oct 30, 2007 at 8:48 pm

      Hi Angie - Yes, that’s right. Thanks for pointing that out.

    • aw // Oct 31, 2007 at 12:25 am

      Angie: Please don’t do that.. I think it would drive guys crazy especially if a hot girl was aligning the bar to their nipples. I might drop weights on myself or something.

      By the way, how do women with fortuitous bosoms lower get a full range of motion? :D

    • Angie Tan // Oct 31, 2007 at 11:40 am

      LOL!!! No idea. So far, I’ve not seen any gals hanging around the weight area - too much testosterone in the air…

      BTW, we’re using arms.. not bosoms…..

    • surfnux // Oct 31, 2007 at 12:33 pm

      Tried it out yesterday with a friend, I felt nicer doing bench press. Previously I only use machinese, but with Bench Press, it feels you use more power.

      When starting out with light weight, my hand tend to shiver and unbalanced at times. Any tips for that?

      From my 3 sets that I tried, it seems like controlling the motion slowly and no rush will help. Is this right?

    • Mun // Oct 31, 2007 at 1:29 pm

      Hi surfnux - Good to know that you have tried barbell bench press. That is quite normal if you find it hard to stabilize the bar initially. Take some time to master it.

    • cicada // Nov 4, 2007 at 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,
      but dont rush cause it’s a workout involving lot of muscle, take ur time

    • iamyuanwu // Mar 17, 2008 at 2:45 am

      I’m curious, can I do the upward movement fast then downward movement slow?

    • Mun // Jun 7, 2008 at 5:41 pm

      To iamyuanwu: Yes, definitely. In fact, it is recommended.

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