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哑铃下斜卧推
dumbbell decline bench press

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

中文步骤

  1. 躺在倾斜的长凳上，双脚固定，头部低于臀部。
  2. 双手各握一个哑铃，双臂伸直至胸部上方，手掌朝前。
  3. 慢慢地将哑铃降低到胸部两侧，保持肘部呈 90 度角。
  4. 将哑铃推回起始位置，充分伸展手臂。
  5. 重复所需的重复次数。

English Steps

  1. Lie down on a decline bench with your feet secured and your head lower than your hips.
  2. Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.
  3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
  4. 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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