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器械推胸
lever chest press

胸部leverage machine3-4 sets x 8-12 repsRest 90s
Target: pectorals · Secondary: triceps, shoulders
lever chest press demonstration

中文步骤

  1. 调整座椅高度，将自己放在机器上，背部平放在垫子上。
  2. 正手握住手柄，肘部呈 90 度角。
  3. 向前推动手柄，直到手臂完全伸展，运动过程中呼气。
  4. 动作结束时短暂暂停，然后慢慢回到起始位置，同时吸气。
  5. 重复所需的重复次数。

English Steps

  1. Adjust the seat height and position yourself on the machine with your back flat against the pad.
  2. Grasp the handles with an overhand grip and position your elbows at a 90-degree angle.
  3. Push the handles forward until your arms are fully extended, exhaling during the movement.
  4. Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so.
  5. Repeat for the desired number of repetitions.

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