仰臥三頭伸展 Skull Crusher
研究排名 Research Rankings
手臂 Arms
法式三頭肌屈伸是專門訓練三頭肌的孤立動作，可以很集中地刺激三頭肌長頭，比複合動作更能精準訓練手臂後側。搭配臥推類動作一起練，手臂圍度會進步得比較快。 Skull crushers are an isolation exercise that specifically targets the triceps, particularly the long head, providing focused muscle stimulation. When combined with compound pressing movements, they create an effective approach for arm muscle development.
雖然能增強三頭肌力量，但因為是孤立動作，對整體推舉力量的幫助有限。如果要提升臥推重量，還是以複合動作為主比較有效。 While skull crushers can build triceps strength, being an isolation exercise limits their transfer to overall pressing strength. Compound movements remain more effective for building functional pushing power.
借力風險 Compensation Risk
手肘往外飄、用肩膀帶動、或者下背拱太高都是借力的表現。如果感覺前三角肌很痠或下背不舒服，就是動作跑掉了。 Elbow flare, shoulder compensation, or excessive lower back arch indicate poor form. Feeling stress in the front deltoids or lower back discomfort suggests movement deviation.
新手建議 Beginner Tips
手肘位置固定不動，只有前臂上下移動，重量不用太重，感受三頭肌被拉長和收縮。 Keep your elbows stationary and only move your forearms up and down, use moderate weight and focus on feeling the triceps stretch and contract.