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Bench Press

卧推是上身训练中的一种。若以健美为目的,这种训练被用于增强胸肌、三角肌与三头肌。

当做卧推时,需要先仰卧,双手将重物压低到胸部所处的水平线以下,接下来将重物向上推直到手臂伸直。此项训练主要着重于发展胸大肌,辅助完成此项动作的其他肌肉也同时得到了锻炼,其中包括前三角肌、前锯肌、啄肱肌、肩部肌肉、斜方肌以及肱三头肌。

1. 重量标准

Pounds

Bench Press - Adult Men

Body Weight

Untrained

Novice

Intermediate

Advanced

Elite

114

85

110

130

180

220

123

90

115

140

195

240

132

100

125

155

210

260

148

110

140

170

235

290

165

120

150

185

255

320

181

130

165

200

275

345

198

135

175

215

290

360

220

140

185

225

305

380

242

145

190

230

315

395

275

150

195

240

325

405

319

155

200

245

335

415

320+

160

205

250

340

425

Pounds

Bench Press - Adult Women

Body Weight

Untrained

Novice

Intermediate

Advanced

Elite

97

50

65

75

95

115

105

55

70

80

100

125

114

60

75

85

110

135

123

65

80

90

115

140

132

70

85

95

125

150

148

75

90

105

135

165

165

80

95

115

145

185

181

85

110

120

160

195

198

90

115

130

165

205

199+

95

120

140

175

220

2. 锻炼方法

Boost Your Bench Press: The key to strengthening any muscle is lifting fast, says Louie Simmons, strength coach to five of the world's top bench-pressers. Follow Simmons's plan for 4 weeks to improve your own bench-press performance:

Using a weight that's about 40 percent of what you can lift one time, do nine sets of three repetitions, with 60 seconds' rest between sets. Lower and raise the bar as fast as possible, and alternate your grip every three sets, so that your hands are 16, then 20, then 24 inches apart.

Three days later, perform three sets of flat, incline, or decline barbell bench presses (alternate varieties each week) with the heaviest weight you can lift six times. Bonus tip: Press your head into the bench as you lift. You'll activate the muscles called neck extensors, which help ensure that your spine is in a straight line. That'll put your body in a stronger position.

3. Reference

MainWiki: bench_press (last edited 2015-04-15 14:42:47 by twotwo)