Chest Workout (4) – Decline Bench Press胸部锻炼（4） -衰落卧推

The main muscle being worked out is chest, especially the mid and the lower section .主要的肌肉正在制定的胸部，尤其是中 ， 下部分 。 Triceps and shoulders are involved too.三头肌和肩膀都参与了。

For beginner, do this exercise with barbell or Smith machine.对于初学者来说，这样做与杠铃或史密斯机工作。 The reason I am recommending barbell or Smith machine instead of dumbbell because you definitely need a spotter if you are using dumbbell.我之所以推荐杠铃或史密斯机器，而不是哑铃，因为你一定要有一项举报如果您使用哑铃。

Steps: 步骤：

1. Set a decline bench at about 30 to 45 degrees and position it under the Smith machine.定于30至45度下降椅上，在史密斯机器。
2. Keep your buttocks, back, shoulders, and head positioned on the incline bench.让您的臀部，背部，肩膀，并在斜板定位头。
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，不要把在酒吧轻 ， 测试通过让坐在替补席上，降低了替补的位置栏。 The bar should come to your lower chest (not touching though).酒吧应该降低到您的胸部（但不接触）。
4. Add the weight.添加重量。 Grip the bar slightly outside shoulder width.握在酒吧外肩略宽。
5. Slowly lower the bar to your chest and raise back up.慢慢地降低酒吧到你的胸部和提高备份。 Inhale when you lower the bar.吸气时降低栏。
6. Exhale when you push the bar up.呼气时，你把酒吧了。 Do not lock your elbows at the top of the exercise.不要锁在演习前手肘。
7. Do 3 sets with 8 to 12 repetitions in each set.与八日至十二日在每套重复3套。

Tips: 提示：

• Do not bounce the weight off your chest to gain momentum.不要把你的胸部反弹的重量增加势头。
• Because of the decline bench press angle, if you drop the weight, the impact can be quite bad.由于下降的卧推角度来说，如果体重下降，其影响可能会相当糟糕。 Use spotter if you are going to lift heavy weight.使用检举如果你要取消重物。
• 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，你越是涉及到你的三头肌。 握越宽越胸部的外围地区的工作。
• 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，因为血液可以填满你的头上，压力都建立。

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

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Related Posts 相关岗位

• 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与重量训练节奏

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