New Grip to Boost Bench Gains（平板卧推新解）

The strongest, smartest lifters don't bench-press with their upper arms 90 degrees from their sides. They tuck their elbows in on the descent to get more power and reduce the risk of shoulder injury. Performing the neutral-grip bench press for eight to 12 weeks will help you get comfortable with the technique.

. n+ |. {7 N) c: m. c% y
% `; D; L, Q' S3 t8 A

1) Grab dumbbells and lie back on a bench. Squeeze your shoulder blades down and together and arch your lower back. Position the weights at the sides of your chest with palms facing each other.

  A; r( I8 ~, V) A2) Press the weights straight overhead, keeping your wrists in the same position.
5 j6 {( ~, o4 l6 ~+ g( i
" T0 ?9 h& f" C" a" }0 k! sWhy It Works
. p1 W% x) ^5 ~. o  W1 vPressing with the palms facing each other, rather than pointed toward your feet, will naturally cause you to keep your elbows close. Soon, you'll do it with the barbell, too. This takes excess pressure off your shoulder joints and increases your mechanical advantage, allowing you to lift significantly more weight.

平板促进增长新解最聪明最强壮的力量举运动员做卧推时都不会让两侧上臂保持90度，他们会翻转肘部来下降手臂以获得更多的力量并减少肩膀受伤的风险。用这种中心平衡控制平板卧推技术训练8-12周会让你感觉很不错。
  C  c5 r' S; x, f9 J
1）躺在平板上双手握哑铃。向下一起挤压你的肩胛骨并拱起下背。掌心相对置放重量于胸部两侧。
9 G# e' K$ C' }# S7 x2）推起负重超过头顶，保持你的手腕在同一位置。
# g" a5 e. L+ `& X
, C! c5 K  r2 K0 m为什么要这样做呢？
( g! I" }7 c5 E5 j; c0 Y+ y3 f掌心相对比掌心指向你的脚更好，这样推起来会让你的肘部相靠近。很快地，你也将用杠铃做训练。这会大量减少肩关节的负荷并增加你的机械效率，允许你举起更多的重量
  L5 y; y. z7 ?9 Q( U! z
1 R+ ~& @& l5 y" I4 @0 F                                                                    7月23日  18：14

看不懂，好多英文陌生词汇

哈哈 ， 健身专业词汇，不是一般人熟悉的

我爱英语，也爱健身，以后我也来翻译下

希望有人翻译一下

等忙完了这段时间，我来试试~

等忙完了这段时间，我来试试~
* o: a! d/ B4 ejeaky_119 发表于 2010-4-21 22:45

/ p$ x" E  i% E4 Y; g5 d4 @# z6 L
! D7 D# V7 U" t; s6 i7 r# e手头没哑铃可以空手试一试，感觉效果很不错~