The chest is considered one of the muscles many guys want to show off.胸部被認為是一個肌肉許多球員都想炫耀。 Probably chest muscle (pectoralis) gives the look of strength and solidity.也許胸部肌肉（胸大肌）提供的研究力量和穩定。 Therefore, it is common too see benches at the gym are always occupied with people doing bench pressing.因此，通常也看到長凳在健身房總是忙於做替補的人迫切。 However, many have got this common chest workout done wrong.然而，許多人得到這個共同的胸部鍛煉做錯了什麼。
So, how to do a proper barbell bench press?因此，如何做一個適當的槓鈴臥推？
Steps: 步驟：
- Lie down on a flat bench with feet flat on the floor.躺在長椅上平面與雙腳平放在地板上。
- Grip the bar about 3 – 4 inches wider than shoulder width and space your hands evenly using the markings on the bar.握的酒吧約3 - 4英寸寬於肩同寬，雙手和空間均勻使用的標記在酒吧。
- Lift the bar off the rack to a point directly above your shoulder joints.電梯酒吧現成的一個直接指向上方的肩關節。
- 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（有人稱之為乳頭線）與您的上臂直接轉移出來的方面。 Touch your chest lightly (not resting at your chest).您的胸部輕輕觸摸（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.不要手肘鎖定在頂部。
- You should inhale as you are lowering the bar and exhale as you are pressing up.你應該為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.不要重複8至12與2至3套。
Tips: 提示：
- The entire motion should be done in a smooth, controlled manner that with the downward movement no faster than the upward.整個議案應在平穩，控制的方式，與向下流動，不得高於向上。
- Keep your wrists straight. Do not twist them. 保持手腕伸直。不要扭曲他們。 I learn my lesson by hurting my right wrist.我學我的教訓傷害我的右手腕。 Check out this post –看看這個帖子- How To Prevent Wrist Pain From Weight Training 如何防止手腕疼痛從重量訓練 . 。
- I used to put my feet on the bench thinking it will help stopping myself from arching my back.我曾經把我的腳在板凳上思想這將有助於阻止自己的拱形我的背部。 Instructor at Clark Hatch advised me to put the feet back to the floor.導師在克拉克海奇勸我把雙腳回到地面。 Reason?原因是什麼？ You can draw power by pushing from that base (your feet).你可以利用權力，推動從該基地（你的腳）。 However, if you are more comfortable to put your feet at the end of the bench, by all means, do it.但是，如果您更舒適，把你的腳在結束時的替補，一切手段，做到這一點。 Nothing wrong with that.沒有什麼不妥。
- Do not let the bar rest on your chest and do not bounce the bar off from your chest.不要讓酒吧停留在你的胸部，不反彈的酒吧起飛你的胸部。
- Always keep your buttocks on the bench . 臀部始終保持在板凳上 。
- For starter, get a spotter to help for safety reason .對於初學者， 獲得檢舉 ， 以幫助安全的理由 。
- When I first started train my chest, I used only machines, including the smith machine.當我第一次開始訓練我的胸部，我只用機器，包括史密斯機器。 Later, I tried the barbell bench press without any weight for the first two weeks to ensure I get the posture correct.後來，我嘗試了槓鈴臥推沒有任何重量的頭兩個星期，以確保我得到正確的姿勢。 So, stay with light to moderate weights until you have mastered all these techniques.因此，保持輕至中度重，直到你掌握了這些技術。 It is more productive to use moderate weights with perfect form than heavy weights with sloppy form.這是更高效使用溫和的重量完美的形式與比重物馬虎形式。 Remember, we are going to gym to build strength and not to show off strength.請記住，我們將體育館建設的力量，不炫耀實力。
- A wide grip will focus on the chest. A narrow, shoulder width grip will focus more on the triceps. 寬握將集中在胸部。窄，肩寬握將集中更多的三頭肌。
Once you are comfortable with barbell bench press, the next one you should try should be dumbbell bench press. Check out the article –一旦你舒適的槓鈴臥推，下一次你應該嘗試應該啞鈴臥推。查看文章- Dumbbell Bench Press 啞鈴臥推 . 。
Category: 分類： Chest 胸膛 
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Related Posts 相關崗位
- Chest Workout (4) – Decline Bench Press胸部鍛煉（4） -衰落臥推
- Chest Workout (2) – Dumbbell Bench Press胸部鍛煉（2） -啞鈴臥推
- How To Prevent Wrist Pain From Your Weight Training如何防止手腕疼痛從你的重量訓練
- Little Known Ways to Do Weight Training with Tempo鮮為人知的方法可以做到重量訓練的節奏
Scroll down to leave a comment.向下滾動到發表評論。 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.如果沒有，嘗試進行搜索，它下面。
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Angie Tan 安吉談 // / / Oct 30, 2007 at 2:12 PM 07年10月30號在日下午02:12
Oooo..坳.. I'm using the machine to help me to strengthen some of my chest muscles.我使用的機器來幫助我加強了我的胸部肌肉。 Although I'ma gal but I have my trainer to help spot for me.雖然我是一個半乳糖，但我有我的教練，幫助現場為我。
BTW, must remember to align the bar with your nipples. BTW，必須記住，使該酒吧與您的乳頭。 :P ：對
Mun 門 // / / Oct 30, 2007 at 8:48 PM 07年10月30號在日下午08:48
Hi Angie – Yes, that's right. 您好安吉 -是的，沒錯。 Thanks for pointing that out.感謝您指出這一點。
aw // 胡 / / Oct 31, 2007 at 12:25 AM 2007年10月31號在日上午12:25
Angie: Please don't do that..安吉：請不要做.. I think it would drive guys crazy especially if a hot girl was aligning the bar to their nipples.我想這傢伙瘋狂駕駛，如果一個熱點，特別是女孩酒吧調整他們的乳頭。 I might drop weights on myself or something.我可以對自己體重下降或東西。
By the way, how do women with fortuitous bosoms lower get a full range of motion?順便說一下，如何婦女偶然的胸前下得到全方位的議案呢？ :D ：Ḏ
Angie Tan 安吉談 // / / Oct 31, 2007 at 11:40 AM 2007年10月31號在上午11時40分
LOL!!!大聲笑！！ No idea.不知道。 So far, I've not seen any gals hanging around the weight area – too much testosterone in the air…到目前為止，我還沒有看到任何加爾斯掛在重量方面-太多的睾丸激素在空氣中...
BTW, we're using arms.. BTW，我們使用的武器.. not bosoms…..沒有胸前... ..
surfnux surfnux // / / Oct 31, 2007 at 12:33 PM 2007年10月31號在日下午12:33
Tried it out yesterday with a friend, I felt nicer doing bench press.嘗試過了昨天與一個朋友，我覺得更好做臥推。 Previously I only use machinese, but with Bench Press, it feels you use more power.以前我只使用machinese，但臥推，它認為你使用更多的權力。
When starting out with light weight, my hand tend to shiver and unbalanced at times.當起步，重量輕，我的手顫抖，並往往不平衡，有時。 Any tips for that?任何秘訣呢？
From my 3 sets that I tried, it seems like controlling the motion slowly and no rush will help.從我的3套，我想，好像控制議案緩慢，並不急於將有所幫助。 Is this right?是否合理？
Mun 門 // / / Oct 31, 2007 at 1:29 PM 2007年10月31號在下午1點29分
Hi surfnux – Good to know that you have tried barbell bench press. 您好surfnux -好知道你已嘗試槓鈴臥推。 That is quite normal if you find it hard to stabilize the bar initially.這是很正常的，如果你很難穩定的酒吧開始。 Take some time to master it.需要一些時間來掌握它。
cicada // 蟬 / / 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,你需要一個強有力的三頭肌解除更多的重量在這方面也，一旦烏拉圭回合三頭肌有實力它更容易穩定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繁忙導致它是一個涉及很多鍛煉肌肉，以烏拉圭回合時間
iamyuanwu iamyuanwu // / / Mar 17, 2008 at 2:45 AM 2008年3月17日在上午02點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趨勢，然後向下流動緩慢？
Mun 門 // / / Jun 7, 2008 at 5:41 PM 2008年6月7日在日下午05:41
To iamyuanwu: Yes, definitely. 為了iamyuanwu：是的，當然。 In fact, it is recommended.事實上，建議。
saleem // 薩利姆 / / 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.什麼excercises u能工作的建議中線的胸部。 If u have a big gap between your chest, what can u do to get a tight chest.如果U有一個很大的差距，您的胸部，做什麼u能獲得緊胸部。
renato M. Cruz Jr. 雷納托米小克魯茲 // / / 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?正確的程序的胸部，背部，三頭肌，二頭肌和肩部？多久我鍛煉？
xavier // 澤維爾 / / 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.門，我只想補充一些信息到您剛才的評論。 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.最好是你休息你的雙腳在地板上，而不是在板凳上，因為如果你休息你的腳在地上，你不gonna使用和你的核心肌肉時，你正在做的向上或向下的議案。 this way you can push more weights off your chest and actually gained better muscle built.這種方式，您可以把更多的重量把你的胸部，實際上獲得了更好的肌肉上。
and if you are to rest your feet on the bench, you are working out your core muscle too.如果你休息你的腳在板凳上，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.但仍確定較低的重量，但是當你做你較重意識到，你很難把注意力集中在重量上的胸膛上，你正在努力平衡自己出，而不是從下線的椅子。
in conclusion, which one your prefer?最後，你喜歡哪一個？ pure chest muscle workout or chest muscle workout plus core strengthening?純胸部肌肉鍛煉胸部肌肉鍛煉，或加上核心加強？ 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?對我來說這將是第一選擇，如果不是我為什麼會躺在那裡在板凳上尖叫，好像一個女孩的重量向上推，對不對？ :) ：）
Mun 門 // / / 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. 為了什沙維爾：好的，你是對的。 It is harder to stabilize when you are loading more weights with feet on the bench.這是很難穩定當您載入更多的權重腳在板凳上。