Bench press.mp4

Bench Press 卧推

The bench press is a compound upper-body exercise that targets the chest, shoulders, and triceps.

卧推是一项复合性的上半身练习，主要锻炼胸部、肩部和三头肌。

Key Points 要点:

• Lie flat on bench with feet firmly on ground 平躺在长凳上，双脚稳固地踏在地面
• Grip barbell slightly wider than shoulder width 握距略宽于肩宽
• Lower bar to chest with controlled movement 控制杠铃缓慢下降至胸部
• Press bar up while maintaining proper form 保持正确姿势向上推举杠铃

Common Mistakes 常见错误:

• Arching back excessively 过度弓起背部
• Bouncing bar off chest 杠铃反弹胸部
• Uneven pressing movement 不均匀的推举动作
• Feet moving during lift 举重时脚部不稳