There is always someone keeping working out (part 43)(Original) 总有一个比你忙，比你穷，比你老的人在健身（四十三）

Dear Steemians,

Today we'll focus on dumbbell bench press. Like barbell bench press, this is also a very classic one, which can strengthen our chest muscles, triceps and deltoid muscles.

今天介绍的是哑铃卧推，和杠铃卧推一样，这也是个非常经典的练胸动作。其主要锻炼部分胸肌，也可以锻炼肱三头肌和三角肌。

Key Points 动作要领

1.Lying on a flat bench, each holding a dumbbell with the same weight. Keep your feet naturally step on the ground.

躺在平凳上，双手各持一个同等重量的哑铃，双脚自然踏在地面。

2.The dumbbell is located in the lower part of the chest.

哑铃位于胸部中间偏下一点的位置。

3.When falling, the upper arm should always be in line with the entire shoulder, the angle between the upper arm and the lower arm should not exceed 80 degrees.

向下时大臂始终与整个肩部呈一条直线，大臂与小臂的角度最小不超过80度。

4.When you push up, use your chest to offer strength and do not support the shoulder joints.

推起时，用胸部发力，不要将力量支撑在肩关节。

5.When your arms have been pushed up, do not straighten it completely to avoid damaging the joints.

推起时手臂勿完全伸直，避免损伤关节。

This action can be done in 6 groups, about 12 in each group, , which can also be adjusted based on your own situation. ATTENTION: When you choose high weight to do this action, you may need your partner's help and protection. Do not practice blindly.

组数：此动作做6组，每组12个左右，重量调节从轻至重。注意事项：哑铃卧推选择较大重量的时候，需要有人帮助和保护，不要盲目练习。

Compared to the barbell bench press, the dumbbell bench press stimulates the pectoral muscles to a greater extent. But each has its own strengths, thus it should be combined and practiced. My post is only for reference. If there is any suggestion, do let me know. Let’s make progress together!

相比杠铃卧推，哑铃卧推刺激胸肌的范围更大，各有各的长处，所以应当结合起来练习。我的健身文只是作为参考，如果有任何建议或是需要更多的帮助可以提出，大家共同进步！

Chapter 1-37
Chapter 38
Chapter 39
Chapter 40
Chapter 41
Chapter 42

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