啞鈴肩推 Dumbbell Shoulder Press

啞鈴肩推 Dumbbell Shoulder Press 是啞鈴健身訓練上半身最重要的動作之一，也是最常被忽視與低估的動作。 傳統啞鈴肩推的教學，把重點專注在三角肌（Deltoids）的鍛鍊上，但除此之外，啞鈴肩推是上半身訓練動作中，牽涉到最大幅度的肩膀、鎖骨、肩胛骨與肋骨移動的動作，也因此成了 Kelly 教練的健身教學中，其他所有上半身大肌群進步的基礎關鍵動作🔑

器材＆規格：BYZOOM Pure Series 可調式啞鈴 11.3kg、站立式收納健身椅 https://www.byzoomfitness.com/

在開始做肩推之前
Before starting the shoulder press,

可以先做這個瑜伽裡面常見的伸展
you can begin with this common yoga stretch

就是下犬式伸展
called the Downward Dog pose.

它能幫助你動作做比較確實
It can help you perform the exercise more effectively

也讓你的肩膀保持在比較健康的狀態
and keep your shoulders in a healthier condition.

我們主要是要伸展肩膀跟腰
Our main goal is to stretch

我們主要是要伸展肩膀跟腰
the shoulders and lower back,

所以腳不用伸直哦
so there’s no need to straighten your legs.

你看我現在腳伸直以後
You can see that when I straighten my legs,

我的腰跟肩膀都沒有拉到像剛剛那麼確實
my lower back and shoulders aren’t as properly

我的腰跟肩膀都沒有拉到像剛剛那麼確實
stretched as they were earlier.

除非你腿後柔軟度超級好
Unless you have excellent

除非你腿後柔軟度超級好
flexibility in your hamstrings,

不然腳彎著做會比較好
it’s better to do this stretch with your knees bent.

握啞鈴的方式是讓你兩個小手臂盡量垂直地面
The way to grip the dumbbells is to have both of

握啞鈴的方式是讓你兩個小手臂盡量垂直地面
your forearms as vertical as possible,

在身體微微的前側
just slightly in front of your body.

而且你會發現你的啞鈴會順著手腕
You’ll notice that the dumbbells will have

有一點點斜45度角的感覺
a slight 45-degree angle along your wrists

兩隻手張開的時候
as your hands open up.

啞鈴要可以穩定地放在掌心
The dumbbells should sit stably

啞鈴要可以穩定地放在掌心
on the heels of your hands

開始的位置是在身體前面一點點
when you start, slightly in front of your body.

推到最終點的時候
When you push them to the final position,

你整個手臂垂直地板
your entire arm will be vertical to the floor,

啞鈴會在你頭頂正上方
and the dumbbells will be directly above your head.

推的時候
When you’re pressing the dumbbells,

你要想像你往正上方推
imagine that you’re pushing them directly upwards.

如果沒有特殊需求或目的的話
Unless you have specific requirements or purposes,

你的手不需要張到非常地開
your hands don’t need to be very wide apart,

變成在身體兩邊這樣子
like on each side of your body.

讓它自然地垂在你的身體斜前方
Let them hang naturally

讓它自然地垂在你的身體斜前方
in front of your body at a slight diagonal.

那另外一種情況是剛好相反
Conversely,

手臂又太前面
if your arms are too far forward,

這也是一樣除非你有特殊的需求
unless you have specific needs,

不然這樣子練的話
this can cause most of the weight

因為你的重量都跑到身體的前面很多
to be in the front side of your body,

所以變成你的人需要往後倒很多
causing you to lean backward significantly

腰的壓力會比較大
and increasing pressure on your lower back.

那這樣子的話其實就練不重
In this position, you won’t be able to lift heavy weights,

通常都是只能輕輕地做
typically only OK for light exercises.

那如果你的肩膀曾經有受傷或疼痛的歷史的話
If you have a history of shoulder injuries or pain,

我會推薦你先坐著做
I would recommend starting in a seated position.

你可以像我現在這樣子沒有靠背
You can sit without back support,

就是單純地坐著
like I am doing now,

或者是你用健身椅
or use a workout bench with its backrest set upright.

把它後面的椅背豎直
or use a workout bench with its backrest set upright.

你注意看即使是豎直
Even though the bench may not be completely vertical

大部分的健身椅它不會完全是垂直的
Even though the bench may not be completely vertical

它會有輕微地往後斜一點點
and may have a slight backward tilt,

我們啞鈴的動線一樣是往天花板的方向推
maintain the dumbbell’s motion path

我們啞鈴的動線一樣是往天花板的方向推
pushing towards the ceiling.

但是因為我現在有一點點往後躺著靠著椅背
Because you have a slight recline

但是因為我現在有一點點往後躺著靠著椅背
against the backrest,

所以我的肩膀就不需要張到那麼大
you won’t need to widen your shoulders as much.

那更多關於肩推要注意的詳細事項
For more detailed information about shoulder presses,

我們也有在我們的槓鈴肩推的影片裡面講到
you can refer to our video on barbell shoulder presses.

記得去參考這個影片
Make sure to check out that video

讓你的肩推可以做得更好更有效率
to improve the effectiveness of your shoulder presses.