基本信息
| 目标肌肉：肱三头肌 | 运动类型：力量 | 所用器械：杠铃 |
| 力学：复合 | 发力类型：推 | 经验水平：初学者 |
| 相关部位：胸肌 | ||
动作图解
目标肌肉群
Set up for the close grip chest press by adjusting the rack height (if adjustable) and loading the weight you want to use on the barbell.
Lay back on the bench with your feet firmly on the floor.
Grip the bar with an overhand grip (palms facing your feet) with yourhands around 12 inches apart.
Take the barbell off the rack and hold it straight above your chest. Bend the elbows slightly to take the weight onto your chest/triceps.
Slowly lower the bar to your middle chest.
Pause, then slowly push the bar back to the starting position. Don't lock your elbows out!
Repeat for desired reps.
Focus on using your chest to move the weight.
Keep the rep timing slow and control the weight - especially when lowering it.
Start by using a light weight if you are new to this exercise.
Thebar should be lowered to your middle chest ONLY.
