Chest Workout (2) – Dumbbell Bench Press胸部鍛煉（ 2 ） -啞鈴臥推

After looking at看完 barbell bench press 槓鈴臥推 , let's look at another similar workout for chest. ，讓我們看看另一個類似的鍛煉胸部。 The main muscle being worked out is chest (pectoralis).主要的肌肉正在制訂是胸部（胸） 。 Triceps and shoulders are involved too.三頭肌和肩膀都參與過。 Therefore, it is a compound exercise.因此，它是一個複合運動。

I do both barbell bench press and barbell dumbbell bench press.我都槓鈴臥推槓鈴和啞鈴臥推。 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.雙方都有自己的優點-啞鈴長椅可讓您的工作每一側胸部獨立和穩定 ，他們將更多的肌肉 ，而槓鈴長凳將允許您解除更重。

Steps: 步驟：

1. Sit on the edge of a flat bench with dumbbells on your knees.坐在邊緣啞鈴平凳，在您的膝蓋。 Lie back.李回來。
2. Your palm should face forwards.您的Palm應正視前進。 Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground.彎曲你的胳膊肘成90度角，讓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.按重量超過您的胸部在一個三角形的議案 ，直到他們滿足上述中心線自己的身體。 Make sure you keep the weights balanced and under control.請務必保持重量平衡和控制。 Exhale as your arms go up.夢醒時分您的武器上升。
4. Then, follow the same path downward in a slow and controlled fashion.然後，按照同樣的道路向下一個緩慢和有控制的方式。 Inhale when you are doing this.吸入當您這樣做。

Watch the video below:觀看視頻如下：

Tips: 小貼士：

• You can do the lift up movement in an explosive fashion.您可以執行抬起運動在爆炸性的時裝。
• Do not lock your elbows out at the top.不要你的胳膊肘鎖在頂端。
• Some people prefer to bang the weights at the top.有些人喜歡幫的重量頂部。 No, you do not have to do so.不，你沒有這樣做。
• Keep your wrists straight. If you suffer from wrist pain when you lift the weight, check out the article of 讓您的手腕直。如果你受到手腕疼痛當您解除重量，檢查條 How To Prevent Wrist Pain From Your Weight Training. 如何防止手腕疼痛從你的體重訓練。
• Some people prefer to put the feet on the bench.有些人喜歡將腳在板凳上。 Personally, I prefer to keep the feet firmly pressed down on the floor for stability purpose.就個人而言，我更願意保持腳踏實地壓地板上的穩定的目的。

• Chest Workout (4) – Decline Bench Press胸部鍛煉（ 4 ） -衰落台新聞
• Chest Workout (1) – Barbell Bench Press胸部鍛煉（ 1 ） -槓鈴臥推
• How To Solve Muscle Symmetry or Muscle Imbalance Problem?如何解決對稱性肌肉或肌肉失衡問題？
• Little Known Ways to Do Weight Training with Tempo鮮為人知的方法可以做到重量訓練與速度

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