dumbbell close grip press
exercise.instructions.title exercise.instructions.subtitle
坐在平坦的长凳上，每只手各拿一个哑铃，放在大腿上。 用你的大腿帮助举起哑铃，一次举起一个哑铃，这样你就可以将它们保持在与肩同宽的位置。 一旦与肩同宽，向前旋转手腕，使手掌背向自己。这将是您的起始位置。 当你吸气时，慢慢地将哑铃降低到你的身边，直到它们与你的胸部齐平。 呼气时，用三头肌将哑铃举回到起始位置。确保只使用三头肌，不要使用前臂或二头肌来帮助举起哑铃。 在收缩位置第二次暂停后，重复该动作达到规定的重复次数。
Sit on a flat bench with a dumbbell in each hand, resting on your thighs. Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest. As you exhale, use your triceps to lift the dumbbells back to the starting position. Make sure to use only your triceps and do not use your forearms or biceps to help lift the dumbbells. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
exercise.cta.title
exercise.cta.desc1 dumbbell close grip press exercise.cta.desc2
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