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1·Don't set it up like a high school boy doing bench press.

不要像男生做卧推那样开始这个动作。

2·Minute 1 - Chest - Get onto the bench press or similar machine and crank out a set.

第一个1分钟-胸肌—爬到板举重练习凳上或类似的机器并作为一组。

3·y bench press excelled past 315 pounds, and I noticed that I recovered much faster.

我的卧推力量超过了315磅，而且我还注意到我的恢复速度也变得更快。

4·Try eccentric lifting, in which you focus on lowering the weight during a bench press rather than lifting it.

尝试“提升偏心轮”，在使用举重练习凳时，重点在于降低重量而并非将其举起。

5·Prevention: Clearly, when doing the bench press, make sure your lower back and neck are supported properly.

预防：显然，我们在做卧推的时候，要确保我们的腰背和脖子得到了足够的支撑力。

6·Rest - If you have ever tried to bench press heavy weight you know that the 1st set is much easier than the 2nd.

休息-如果你曾将尝试举起重物，那么你会明白，第一下的时候永远比第二下容易得多。

7·Starting with bench press and pull-ups, and eventually doing tricep extensions and curls would be a good example.

以仰卧举重和引体向上开始,并最终做肱三头肌的伸展和收缩，将是一个很好的例子。

8·You might add too much weight to the bench press or strain yourself during a yoga pose, just to placate your inner critic.

你给自己在举重练习登上增加了过大的重量或者太过严格要求自身的瑜伽动作，放下你内心的一些批判吧。

9·It's like asking someone to bench press 200 pounds on their first day at the gym vs. giving them time to build up their strength first.

它们的区别就像，让一个健身房菜鸟第一天就卧推200磅；和给他点时间，让他慢慢增强力量。

10·For example, if you're an eighth-grade boy who's just started lifting weights, a 37-kg bench press is a modest, yet decent, starting goal.

一个8年级男孩可从37公斤开始练习举重，这对他来说不高也不低，较为合适。