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哑铃平板卧推
dumbbell bench press

胸部dumbbell3-4 sets x 8-12 repsRest 90s
Target: pectorals · Secondary: triceps, shoulders
dumbbell bench press demonstration

中文步骤

  1. 平躺在长凳上，双脚平放在地上，背部紧贴长凳。
  2. 双手各握一个哑铃，手掌朝前，双臂伸至胸部上方。
  3. 慢慢地将哑铃降低到胸部两侧，保持肘部呈 90 度角。
  4. 暂停片刻，然后将哑铃推回起始位置，完全伸展双臂。
  5. 重复所需的重复次数。

English Steps

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
  3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
  4. Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

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