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杠铃上斜卧推
barbell incline bench press

胸部barbell3-4 sets x 8-12 repsRest 90s
Target: pectorals · Secondary: shoulders, triceps
barbell incline bench press demonstration

中文步骤

  1. 设置一个 45 度角的上斜凳。
  2. 躺在长凳上，双脚平放在地上。
  3. 正手握住杠铃，握距略宽于肩宽。
  4. 松开杠铃并将其缓慢降低至胸部，保持肘部呈 45 度角。
  5. 在底部停顿片刻，然后将杠铃推回到起始位置。
  6. 重复所需的重复次数。

English Steps

  1. Set up an incline bench at a 45-degree angle.
  2. Lie down on the bench with your feet flat on the ground.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
  5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions.

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