杠铃平板卧推（ace版）

jacky

Barbell Bench Press

Target Body Part: Arms, Chest, Shoulders Primary Muscles: Anterior and Medial Deltoids (delts), Triceps, Pectorals (pecs) Secondary Muscles: (Synergists/Stabilizers) Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior Equipment Needed: Barbell, Bench

Step 1Starting Position: Lie supine (on your back) on a flat bench with your feet firmly placed on the floor or upon a raised platform to allow you to maintain a flat or neutral spine (with normal curvature). Position your body on the bench so your eyes are below the bar. Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the bench. Your head, shoulders, butt and feet should remain in contact with the bench and floor/riser throughout the exercise. Grasp the bar with a closed, pronated grip (palms facing forward, thumbs wrapped around the barbell).

Step 2Signal your spotter for assistance in moving the bar to your starting position. Once the bar is unracked, position the bar over your chin or upper chest with your elbows fully extended. Maintain a neutral wrist position (avoid flexion/extension at the wrist joint).

Step 3Downward Phase: Inhale and slowly lower the barbell in a controlled movement while maintaining a neutral wrist position and forearms perpendicular to the floor. Lightly touch the bar to the middle of your chest, just below your armpits, while maintaining your trunk position. Keep the elbows close to your sides (emphasizes more triceps) or flared out from the body (emphasizes more pectorals). Maintain all points of contact with the bench and floor/riser and avoid any arching in the low back.

Step 4Upward Phase: Exhale and gently press the bar upwards to full elbow extension and the original starting position with the bar positioned your chin or upper chest. Maintain all points of contact with the bench and floor/riser, avoid arching your back during the lift, and maintain your neutral wrist position throughout the movement.

Step 5At the end of the set, signal your spotter to assist you in taking the barbell and maintain a firm grip until the bar is racked


from ace fitness


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