卧推机

A horizontal pushing exercise performed on a bench press machine to target the chest, triceps, and shoulders while providing stability and controlled resistance.

Instructions:

• Sit or lie on the machine with your back firmly against the pad and feet flat on the floor.

• Grip the handles slightly wider than shoulder-width.

• Keep your chest up and shoulders back.

• Press the handles forward until your arms are almost fully extended without locking your elbows.

• Slowly return to the starting position under control.

Common mistakes:

• Locking the elbows at the top of the movement.

• Shrugging the shoulders during the press.

• Moving too quickly and using momentum instead of control.