Chest Workout (4) – Decline Bench Press胸部鍛煉（ 4 ） -衰落台新聞

The main muscle being worked out is chest, especially the mid and the lower section .主要的肌肉正在制訂的胸部，尤其是中期和較低的部分 。 Triceps and shoulders are involved too.三頭肌和肩膀都參與過。

For beginner, do this exercise with barbell or Smith machine.對於初學者，做這項工作的槓鈴或史密斯機。 The reason I am recommending barbell or Smith machine instead of dumbbell because you definitely need a spotter if you are using dumbbell.其原因我建議槓鈴或Smith機器代替啞鈴，因為你肯定需要一個偵察員如果您使用的是啞鈴。

Steps: 步驟：

1. Set a decline bench at about 30 to 45 degrees and position it under the Smith machine.集板凳下降約30至45度和位置的情況下史密斯機。
2. Keep your buttocks, back, shoulders, and head positioned on the incline bench.讓您的臀部，背部，肩膀，和頭部位置的傾斜替補。
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. 對於初學者，不要讓任何重量的酒吧和測試台的立場 ，讓板凳上，降低酒吧下來。 The bar should come to your lower chest (not touching though).律師應該降低到您的胸部（但不接觸） 。
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寬。
5. Slowly lower the bar to your chest and raise back up.慢慢降低欄您的胸部，並提高備份。 Inhale when you lower the bar.吸入當您降低酒吧。
6. Exhale when you push the bar up.夢醒時分當您把酒吧了。 Do not lock your elbows at the top of the exercise.不要鎖定您的手肘上方的行使。
7. Do 3 sets with 8 to 12 repetitions in each set.做3套與8日至12日在每個重複設置。

Tips: 小貼士：

• Do not bounce the weight off your chest to gain momentum.不反彈的重量從您的胸部增加勢頭。
• Because of the decline bench press angle, if you drop the weight, the impact can be quite bad.由於下降推舉角度看，如果你體重下降的影響可能相當糟糕。 Use spotter if you are going to lift heavy weight.使用檢舉如果你要取消重。
• 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頭肌。 廣大的抓地力更外地區的胸部是工作。
• 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，因為血液可以彌補你的腦袋和壓力可以建立。

• Chest Workout (1) – Barbell Bench Press胸部鍛煉（ 1 ） -槓鈴臥推
• Chest Workout (2) – Dumbbell Bench Press胸部鍛煉（ 2 ） -啞鈴臥推
• Chest Workout (3) – Incline Dumbbell Press胸部鍛煉（ 3 ） -斜啞鈴新聞
• Little Known Ways to Do Weight Training with Tempo鮮為人知的方法可以做到重量訓練與速度

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