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杠铃平板卧推
barbell bench press

胸部barbell3-4 sets x 8-12 repsRest 90s
Target: pectorals · Secondary: triceps, shoulders
barbell 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. 正手握住杠铃，握距略宽于肩宽。
  3. 将杠铃从架子上提起，并将其直接放在胸部上方，双臂完全伸展。
  4. 将杠铃慢慢降低到胸部，保持肘部内收。
  5. 当杠铃触及胸部时暂停片刻。
  6. 伸展双臂，将杠铃推回到起始位置。
  7. 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. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Lower the barbell slowly towards your chest, keeping your elbows tucked in.
  5. Pause for a moment when the barbell touches your chest.
  6. Push the barbell back up to the starting position by extending your arms.
  7. Repeat for the desired number of repetitions.

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