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.当我刚开始体能训练，我的胸部上部 （）上胸肌的发展并不好。 I just did not bother until I realized that gym goers have better shape of chests.我没有打扰，直到我意识到，健身房观众有更好的胸部的形状。 One of the workouts meant for this part of muscle is incline dumbbell press.对于这部分意味着肌肉锻炼之一是按哑铃倾斜。 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，车头和肩膀一边，双方的胸部和三头肌了。 These muscles are crucial in all upward and forward-reaching pushing and throwing actions.这些肌肉是非常重要的所有向上和前瞻性深远的推动和投掷的行动。 If you are a boxer or basketball players , you will appreciate the importance of having these muscles being built strong.如果你是一名拳击手或篮球运动员 ，你会明白，这些肌肉有正在兴建的强烈的重要性。

Steps: 步骤：

1. Lie on an incline bench which is between 30 and 45 degrees .一个斜躺在长椅的30至45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）时，您可能将逐渐远离工作的胸部和工作的（在前面的肩膀）美洲黑更前。
2. Put your feet firmly on floor to create a stable position.把你的脚紧紧地板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，肩膀和头部的，是替补的位置。
4. Take a dumbbell in each hand with a pronated (palms facing away from your body) grip.以每手哑铃与旋前（左远离你的身体手掌）抓地力。
5. Start with a light weight.开始具有重量轻。 The weights should be parallel with each other, palms facing outward.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，微，停止只是害羞的手肘被锁定。
6. Exhale as you pass the point of greatest resistance.呼气为您传递的最大的阻力点。
7. Pause slightly (for a second) at the top of the movement and repeat.暂停略（第二），在运动和重复的顶部。 Inhale and hold your breath as you lower the dumbbells.吸气并屏住呼吸，你放下哑铃。
8. Do 2 to 3 sets of this exercise with 8 to 12 repetitions each set.做2至3这个重复8到12套每套演习。

Tips: 提示：

• If you are a beginner, start with a light weight.如果您是初学者，具有重量轻的开始。
• Use moderate rate of speed , keeping the dumbbells under control at all times. 使用温和的速度 ，驾驭在任何时候哑铃。
• You do not have to wear only an underwear to do the incline dumbbell press (as shown in the picture below).您没有穿内裤只有这样做哑铃倾斜媒体（如下面的照片）。 It just won't help.这只是不会帮助。

Category: 分类： Chest 胸膛 Email This Post 通过电子邮件发送此帖

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