Chest Workout (3) – Incline Dumbbell Press胸部鍛煉（ 3 ） -斜啞鈴新聞

When I first started weight training, my upper part of chest (upper pectorals) did not develop well.當我第一次開始體能訓練，我的上半部分的胸部 （上pectorals ）沒有發展好。 I just did not bother until I realized that gym goers have better shape of chests.我剛才都沒有，直到我意識到體育館觀眾有更好的形狀胸膛。 One of the workouts meant for this part of muscle is incline dumbbell press.一個鍛煉意味著這一部分的肌肉是啞鈴出版社傾斜。 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.這項工作是好的，發展和完善上胸，前面和側面的肩膀上，雙方的胸部和肱三頭肌太多。 These muscles are crucial in all upward and forward-reaching pushing and throwing actions.這些肌肉是至關重要的所有向上和前瞻性的推動和投擲行動。 If you are a boxer or basketball players , you will appreciate the importance of having these muscles being built strong.如果你是一個拳擊手或籃球運動員 ，你會明白的重要性，正在興建這些肌肉強烈。

Steps: 步驟：

1. Lie on an incline bench which is between 30 and 45 degrees .一個斜躺在板凳是30至45攝氏度 。 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（超過45度） ，您可能會考慮離開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.把你腳踏實地樓創造一個穩定的位置。
3. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.請確保您的臀部，背部，肩膀，和頭部緊緊定位在板凳上。
4. Take a dumbbell in each hand with a pronated (palms facing away from your body) grip.採取啞鈴在每一手的旋（手心遠離你的身體）的抓地力。
5. Start with a light weight.開始，重量輕。 The weights should be parallel with each other, palms facing outward.的權重應互相平行，手心向外。 Press the dumbbells upward and slightly in and stop just shy of your elbows being locked.按啞鈴向上和輕微並停止略低於你的胳膊肘被鎖定。
6. Exhale as you pass the point of greatest resistance.夢醒時分為您傳遞的角度最大的阻力。
7. Pause slightly (for a second) at the top of the movement and repeat.暫停略（第二次）上方的移動和重複。 Inhale and hold your breath as you lower the dumbbells.吸入和屏住呼吸為您降低啞鈴。
8. Do 2 to 3 sets of this exercise with 8 to 12 repetitions each set.做2至3套這項工作與8日至12重複每套。

Tips: 小貼士：

• If you are a beginner, start with a light weight.如果你是一個初學者，一開始，重量輕。
• Use moderate rate of speed , keeping the dumbbells under control at all times. 使用溫和的速度 ，使啞鈴控制在任何時候。
• You do not have to wear only an underwear to do the incline dumbbell press (as shown in the picture below).你不必穿的內衣只有這樣做斜啞鈴媒體（如在下面的圖片） 。 It just won't help.它只是將無助。

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