我爱健身网

目标肌肉:胸肌 运动类型:力量
所用器械:杠铃 发力类型:
力学:复合 经验水平:中级水平
相关部位:肩膀/三角肌

目标肌肉群

    Set up for the wide grip reverse bench press by setting the weight of the bar rack (if it's adjustable) and adding the weight plates you want to use.

    Lay down on your back with your feet firmly planted on the floor.

    Grasp the bar with an underhand grip (palms facing your head) with your hands as wide as comfortably possible on the bar.

    Take the bar off the rack. Slowly lower the bar straight down to the middle of your chest. Don't let the bar touch your chest!

    Pause, then slowly raise the bar back up. Do not lock your elbows out or rest at the top andgo straight back into your next rep.

    Repeat this process for your desire reps.

Exercise Tips:

    Use the widest comfortable grip for you. Don't go too wide as it puts unnecessary strain on the wrists.

    Don't let the bar touch your chest throughout the exercise, and don't lock your elbows out at the top of the movement.

    Never "bounce" the weight off your chest.