《如何做你的第一次》系列：臥推 | “How to do your first” Series: Bench Press

對許多人來說，擁有立體飽滿的胸肌可以提升外形，增強自信心。無論你的理由是什麼，正確的臥推姿勢都能幫助你更快進步，並減少受傷的風險。讓我們一起來試試吧！

For many people, having a 3D chest can make one look great and boost self-confidence. Whatever your reasons, having a proper chest press form can improve faster and reduce injuries. Let’s try it!

1. 準備/熱身動作 | Preparation/Warm-up

1a. 彈力帶胸部伸展 | Band Chest Opener

• 雙手握住彈力帶/輕木棍，置於身前。
  Grip a resistance band/light wooden stick in front of you with both hands.
• 保持手臂伸直，將彈力帶/木棍向上舉過頭頂，呈弧形擺動。
  Keep your arms straight, lift the band/stick up and over your head in an arc.
• 然後將雙手放回下背部。
  Move your hands down to your lower back.
• 重複約10次。
  Repeat for about 10 reps.

1b. Band Pull-Apart | 彈力帶拉開

• 雙手握住彈力帶，雙手間距與肩同寬。
  Hold a resistance band with about hands about shoulder-width apart.
• 雙臂向前伸直，與肩同高，手肘略彎曲。
  Extend your arms straight in front of you at shoulder height, with a slight bend in the elbows.
• 收緊肩胛骨，向外拉彈力帶，直到彈力帶觸及胸部，雙手與身體呈一條直線。
  Pull the band outwards by squeezing your shoulder blades together, and until it touches your chest and your hands are in line with your body.
• 重複約10次。
  Repeat for about 10 reps.

1c. Rotator Cuff Warm-up | 肩旋轉肌熱身

• 向外旋轉雙臂。
  Externally rotate your arms.

2. 步驟 | Step-by-step

2a. 槓鈴的高度 | Height of the Bar

槓鈴的高度應該僅僅低於你手臂完全伸直時的高度。
The height of the bar should be just lower than the height when you fully extend your arms.

2b. 安全桿的高度| Height of the Safety Bar

安全桿的高度應該略高於你躺在訓練凳上時的身體高度。
The height of the safety bar should be just above the height of your body when you lie down on the bench.

2c. 槓鈴位置 | Bar Position

槓鈴應該在你的眼睛上方，所以當你舉高時，就不會碰到架子。
The bar should be above your eyes. You won’t hit the rack when you are locking out the weight.

2d. 手部位置 | Hand Position

從俯臥撐姿勢開始。手的位置可以依照個人喜好選擇。寬握主要鍛鍊胸肌/肩膀肌肉；窄握主要鍛鍊三頭肌。
Start from your pushup position. Hand placement is a personal preference. Wide is chest/shoulder dominant; Narrower is triceps dominant.

2e. 手腕角度 | Wrist Angle

用拇指盡可能緊緊握住桿身，就像把桿子對折一樣。保持手腕伸直，不要伸展。
Squeeze with thumb wrapped around as tight as possible, like bending the bar in half. And keep your wrist straight, no wrist extension.

2f. 身體姿勢 | Body Posture (Head, Lats, Back, Core, Butt, Legs, Feet）

• 頭部、背部、臀部和腳部都應該貼在長凳上，身體的任何部位都不要抬離長凳。
  Head, back, butt and feet should be on the bench without lifting any one of them above the bench.

• 推胸時抬頭會使胸部更平坦，從而增加槓鈴的運動距離，增加舉重的難度。
  Lifting your head above the bench will make a flatter chest, making a greater distance for the bar to travel and thus more difficult to lift.

• 肩胛骨後縮而非前伸，有助於保持肩部下沉、胸部挺起。保持腰椎的自然弧度，令到有空間可以將手從腰椎下方穿過。這樣可以更多地運用胸肌，減少肩部肌肉的使用，從而降低肩部受傷的風險。這也是一種強而有力的下斜臥推姿勢。
  Scapula retraction, instead of protraction, to keep shoulder down and chest up. Maintain the natural curvature of the lumbar spine to allow space for your hand to pass under the spine. In this way, you can use more chest and less shoulders, resulting in less shoulder injuries. This is also a decline position which is powerful for chest press.

• 背闊肌被鎖定，因此，當背闊肌發力時，手肘會收緊並位於槓鈴下方。
  Latissimus dorsi, i.e. lats, are locked down, so that with lats engagement, elbows are tucked in and beneath the bar.

• 做腿部發力動作時，雙腳著地，雙腿分開，腳尖放在膝蓋後方以防止跣動。在槓鈴動作的最低點或向心收縮階段，收緊臀部和股四頭肌，並將腳趾用力蹬向鞋尖。這樣，你就可以在不伸展腰椎的情況下伸展髖部。
  For leg drive, put your feet on the ground, spread your legs and place your feet behind your knees to prevent slipping. At the lowest point of the barbell movement or concentric movement, squeeze your glutes, engage your quadriceps and drive your toes into the front of your shoes. In this way, you can extend your hip without extending your lumbar spine.

• 背闊肌、核心肌群和股四頭肌要保持緊實，這樣當別人試圖用力推你的股四頭肌時，你也能保持穩定。
  Tightness in lats, core and quadriceps so that when others try to push your quadriceps, you can keep stable.

2g. 槓鈴移動路徑 | Bar Movement Path

略呈J形，並將槓鈴下放至觸及胸骨。腿部發力與槓鈴的運動軌跡一致，因為兩者都在向心運動過程中產生向後向上的力量。
A slight J-curve and lower the bar until it hits the sternum. Leg drive coincides bath path as both depicts a backward and upward force during concentric movement.

3. 秘訣 | Bonus Tips

• 保持手腕不要伸展。前臂也應與地面垂直。
  Keep your wrist with no extension. Forearm should also be perpendicular to the ground.

• 不要向外張開手肘。
  Don’t flare out your elbows.

• 做腿部發力時，不要做臀部推舉，否則會導致脊椎伸展、臀部向上移動，並且無法將力量傳遞到胸部。你可以試著坐在椅子上，雙腳著地，想像做腿部伸展的動作。你會感覺到腳趾和股四頭肌都在用力。這也是為什麼將雙腳放在膝蓋後方以防止跣動的原因。
  When doing leg drive, be sure not to do a hip thrust, which will result in spine extension, upward movement of your glutes and no lift transferred to your chest. You can try imagining doing a leg extension while you sit on your chair and your feet touches the ground. You can feel your toes and quadriceps are working hard. That’s also why it is important to place your feet behind your knees to prevent slipping.

4. 向大師學習 | Learn form Masters

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Last updated on February 19th, 2026 at 11:36 am