Chest Workout (4) – Decline Bench Press胸部锻炼（ 4 ） -衰落台新闻

The main muscle being worked out is chest, especially the mid and the lower section .主要的肌肉正在制订的胸部，尤其是中期和较低的部分 。 Triceps and shoulders are involved too.三头肌和肩膀都参与过。

For beginner, do this exercise with barbell or Smith machine.对于初学者，做这项工作的杠铃或史密斯机。 The reason I am recommending barbell or Smith machine instead of dumbbell because you definitely need a spotter if you are using dumbbell.其原因我建议杠铃或Smith机器代替哑铃，因为你肯定需要一个侦察员如果您使用的是哑铃。

Steps: 步骤：

1. Set a decline bench at about 30 to 45 degrees and position it under the Smith machine.集板凳下降约30至45度和位置的情况下史密斯机。
2. Keep your buttocks, back, shoulders, and head positioned on the incline bench.让您的臀部，背部，肩膀，和头部位置的倾斜替补。
3. For beginner, do not put any weight on the bar and test the bench position by getting on the bench and lowering the bar down. 对于初学者，不要让任何重量的酒吧和测试台的立场 ，让板凳上，降低酒吧下来。 The bar should come to your lower chest (not touching though).律师应该降低到您的胸部（但不接触） 。
4. Add the weight.新增的重量。 Grip the bar slightly outside shoulder width.抓地力的酒吧外面略有肩宽。
5. Slowly lower the bar to your chest and raise back up.慢慢降低栏您的胸部，并提高备份。 Inhale when you lower the bar.吸入当您降低酒吧。
6. Exhale when you push the bar up.梦醒时分当您把酒吧了。 Do not lock your elbows at the top of the exercise.不要锁定您的手肘上方的行使。
7. Do 3 sets with 8 to 12 repetitions in each set.做3套与8日至12日在每个重复设置。

Tips: 小贴士：

• Do not bounce the weight off your chest to gain momentum.不反弹的重量从您的胸部增加势头。
• Because of the decline bench press angle, if you drop the weight, the impact can be quite bad.由于下降推举角度看，如果你体重下降的影响可能相当糟糕。 Use spotter if you are going to lift heavy weight.使用检举如果你要取消重。
• The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.更窄的抓地力，你越是涉及您的肱三头肌。 广大的抓地力更外地区的胸部是工作。
• Do not stay on the bench too long because blood may fill up your head and pressure can build up.不要留在板凳上太久，因为血液可以弥补你的脑袋和压力可以建立。

• Chest Workout (1) – Barbell Bench Press胸部锻炼（ 1 ） -杠铃卧推
• Chest Workout (2) – Dumbbell Bench Press胸部锻炼（ 2 ） -哑铃卧推
• Chest Workout (3) – Incline Dumbbell Press胸部锻炼（ 3 ） -斜哑铃新闻
• 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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