啞鈴臥推 Dumbbell Bench Press
胸 Chest 新手適合 Beginner OK
研究排名 Research Rankings
胸 Chest
#2
增肌 Hypertrophy
研究顯示與槓鈴臥推有相似的肌肉激活和力量遷移效果。允許更大的動作幅度和單側訓練，對肌肉平衡發展有益 Research shows similar muscle activation and strength transfer to barbell bench press. Allows greater ROM and unilateral training for balanced development
借力風險 Compensation Risk
中 Medium
穩定性要求較高，疲勞時容易失去控制導致肩關節壓力 Higher stability demands, fatigue can lead to loss of control causing shoulder joint stress
新手建議 Beginner Tips
從較輕重量開始，專注於控制整個動作軌跡 Start with lighter weights, focus on controlling the entire movement path