Chest Workout (2) – Dumbbell Bench Press胸部锻炼（ 2 ） -哑铃卧推

After looking at看完 barbell bench press 杠铃卧推 , let's look at another similar workout for chest. ，让我们看看另一个类似的锻炼胸部。 The main muscle being worked out is chest (pectoralis).主要的肌肉正在制订是胸部（胸） 。 Triceps and shoulders are involved too.三头肌和肩膀都参与过。 Therefore, it is a compound exercise.因此，它是一个复合运动。

I do both barbell bench press and barbell dumbbell bench press.我都杠铃卧推杠铃和哑铃卧推。 Both has its own advantages – dumbbell benches allows you to work each side of the chest independently and they incorporate more stabilizer muscles whereas barbell benches will allow you to lift more weight.双方都有自己的优点-哑铃长椅可让您的工作每一侧胸部独立和稳定 ，他们将更多的肌肉 ，而杠铃长凳将允许您解除更重。

Steps: 步骤：

1. Sit on the edge of a flat bench with dumbbells on your knees.坐在边缘哑铃平凳，在您的膝盖。 Lie back.李回来。
2. Your palm should face forwards.您的Palm应正视前进。 Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground.弯曲你的胳膊肘成90度角，让您的上臂是同地面平行的。
3. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body.按重量超过您的胸部在一个三角形的议案 ，直到他们满足上述中心线自己的身体。 Make sure you keep the weights balanced and under control.请务必保持重量平衡和控制。 Exhale as your arms go up.梦醒时分您的武器上升。
4. Then, follow the same path downward in a slow and controlled fashion.然后，按照同样的道路向下一个缓慢和有控制的方式。 Inhale when you are doing this.吸入当您这样做。

Watch the video below:观看视频如下：

Tips: 小贴士：

• You can do the lift up movement in an explosive fashion.您可以执行抬起运动在爆炸性的时装。
• Do not lock your elbows out at the top.不要你的胳膊肘锁在顶端。
• Some people prefer to bang the weights at the top.有些人喜欢帮的重量顶部。 No, you do not have to do so.不，你没有这样做。
• Keep your wrists straight. If you suffer from wrist pain when you lift the weight, check out the article of 让您的手腕直。如果你受到手腕疼痛当您解除重量，检查条 How To Prevent Wrist Pain From Your Weight Training. 如何防止手腕疼痛从你的体重训练。
• Some people prefer to put the feet on the bench.有些人喜欢将脚在板凳上。 Personally, I prefer to keep the feet firmly pressed down on the floor for stability purpose.就个人而言，我更愿意保持脚踏实地压地板上的稳定的目的。

• Chest Workout (4) – Decline Bench Press胸部锻炼（ 4 ） -衰落台新闻
• Chest Workout (1) – Barbell Bench Press胸部锻炼（ 1 ） -杠铃卧推
• How To Solve Muscle Symmetry or Muscle Imbalance Problem?如何解决对称性肌肉或肌肉失衡问题？
• Little Known Ways to Do Weight Training with Tempo鲜为人知的方法可以做到重量训练与速度

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