Chest Workout (3) – Incline Dumbbell Press胸部锻炼（ 3 ） -斜哑铃新闻

When I first started weight training, my upper part of chest (upper pectorals) did not develop well.当我第一次开始体能训练，我的上半部分的胸部 （上pectorals ）没有发展好。 I just did not bother until I realized that gym goers have better shape of chests.我刚才都没有，直到我意识到体育馆观众有更好的形状胸膛。 One of the workouts meant for this part of muscle is incline dumbbell press.一个锻炼意味着这一部分的肌肉是哑铃出版社倾斜。 This exercise is good in developing and refining the upper chest, front and side of the shoulders, sides of the chest and the triceps too.这项工作是好的，发展和完善上胸，前面和侧面的肩膀上，双方的胸部和肱三头肌太多。 These muscles are crucial in all upward and forward-reaching pushing and throwing actions.这些肌肉是至关重要的所有向上和前瞻性的推动和投掷行动。 If you are a boxer or basketball players , you will appreciate the importance of having these muscles being built strong.如果你是一个拳击手或篮球运动员 ，你会明白的重要性，正在兴建这些肌肉强烈。

Steps: 步骤：

1. Lie on an incline bench which is between 30 and 45 degrees .一个斜躺在板凳是30至45摄氏度 。 If the angle is too steep (more than 45 degrees), you may end up taking the work away from the chest and working the anterior deltoids (the front of the shoulder) more.如果角度太陡（超过45度） ，您可能会考虑离开的工作和工作的胸部前美洲黑（前面的肩膀）更多。
2. Put your feet firmly on floor to create a stable position.把你脚踏实地楼创造一个稳定的位置。
3. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.请确保您的臀部，背部，肩膀，和头部紧紧定位在板凳上。
4. Take a dumbbell in each hand with a pronated (palms facing away from your body) grip.采取哑铃在每一手的旋（手心远离你的身体）的抓地力。
5. Start with a light weight.开始，重量轻。 The weights should be parallel with each other, palms facing outward.的权重应互相平行，手心向外。 Press the dumbbells upward and slightly in and stop just shy of your elbows being locked.按哑铃向上和轻微并停止略低于你的胳膊肘被锁定。
6. Exhale as you pass the point of greatest resistance.梦醒时分为您传递的角度最大的阻力。
7. Pause slightly (for a second) at the top of the movement and repeat.暂停略（第二次）上方的移动和重复。 Inhale and hold your breath as you lower the dumbbells.吸入和屏住呼吸为您降低哑铃。
8. Do 2 to 3 sets of this exercise with 8 to 12 repetitions each set.做2至3套这项工作与8日至12重复每套。

Tips: 小贴士：

• If you are a beginner, start with a light weight.如果你是一个初学者，一开始，重量轻。
• Use moderate rate of speed , keeping the dumbbells under control at all times. 使用温和的速度 ，使哑铃控制在任何时候。
• You do not have to wear only an underwear to do the incline dumbbell press (as shown in the picture below).你不必穿的内衣只有这样做斜哑铃媒体（如在下面的图片） 。 It just won't help.它只是将无助。

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