So let me set the stage here for you. Maybe a long time ago someone gave you a Barbell

讓我幫你假設一個情況．可能很久之前有人給你一組槓鈴，

set but you don't know what to do with it,

可是你卻不知道可以拿它來幹麻．

because you want to work your Chest but you don't have a Bench to go with it.

因為你想要練你的胸肌，但是你又沒有臥推躺椅

Well today I'm going to cure your problems because I'm going to show you 3 exercises

我今天要介紹三個運動來幫你解決這個問題

that you can do to build a bigger Chest without needing a Bench and all you need is a Barbell.

不需要躺椅，只要用槓鈴就可以幫你打造更厚實的胸肌

Alright, so I'm going to take you through each one. I'll walk you through why I like

好的，所以接下來我會一一介紹他們．我會講解為什麼我喜歡這些動作

each one of these exercises and exactly how you should be doing them.

以及你應該怎麼操作．

Ok so first up, who knew you could be do Incline Presses with a Barbell stuck in the corner

首先，有誰知道其實你只要把槓鈴一邊頂在牆角

of a room.

就可以做槓鈴斜推的動作了．

And notice, the Barbell will be stuck in the corner of the room for all 3 of these exercises.

注意，在接下來的三個動作中，槓鈴都應該要一直頂住牆角．

It's very very simple to do. Just take a drop cloth, something that you're not going to

這做起來其實很簡單．拿塊布或者是其他東西

ruin your walls with, stick it in the corner, stick your Barbell on top of that,

墊在牆跟槓鈴之間，才不會弄壞你的牆．

and now you've got the perfect Landmine setup to do these 3 exercises.

你現在已經做好了這三個運動所需要的準備工作了．

The Barbell Incline Press here is great because not only is the natural arc of the Barbell

槓鈴斜推不僅僅好在因為槓鈴一邊頂在牆角

going to be more favoring an Incline just because of the corner it's stuck in,

所造成的自然弧度可以更容易造成槓鈴傾斜

but it also gives us a shot to change that just a little bit more by altering the position

還有因為我們可以靠調整腳部姿勢

of our feet.

來達到不同的效果．

And you can see I start off in a Split Stance position or a Lunge position.

你可以看到我一開始兩腳就分開或者是踩弓箭步

When I'm in this Lunge position,

當我在做弓箭步的時候，

I drop the leg back on the same side that I'm going to be pressing.

我把出力邊的腳向後跨出

This allows me to angle my body back just a little bit more, just enough to get about

這讓我的身體向後傾斜了一點，

a 60 degree incline to do the perfect Incline Dumbbell Press. Now here done with a Barbell

大概向後傾斜到60度，讓我們可以做個標準槓鈴斜推

on one side.

做完換另一邊．

Next up is one of the craziest and best exercises I've found for training your Chest, especially

接下來是我覺得最棒、最瘋狂的胸肌訓練．

when you lack a Cable Crossover machine at home.

尤其是當你家裡沒有滑輪拉力機時．

You guys know how I feel about Flys, well we still need to adduct our Arms to get full

你們知道我對飛鳥的看法．

Chest contraction.

我們仍需要把手臂向中間收攏才能夾緊胸肌

That Cavaliere Crossover that you guys called it after I came up with the Dumbbell version,

你們大家之前稱作克式飛鳥是啞鈴版本的飛鳥動作

actually is trumped by this Barbell version.

其實是從這個槓鈴版改良而來的．

Because we not only get a nice smooth adduction at the Shoulder here which is going to get

因為我們不只可以用肩膀流暢的內縮動作

our Chest going,

可以帶動胸肌

but it also allows us to do a little bit of a lift as well so we get this upper inner

還可以同時做舉重的動作

movement that you get here from this Barbell Arc.

我們利用槓鈴的弧度做出上半身朝內的動作

It's really smooth, it feel great and above all, it gets a really good contraction of

這動作十分順暢，最重要的是這帶動好的胸肌收縮

the Chest, right where you need it the most.

讓你感覺真的有練到你最需要練的胸肌

Finally one of my favorites here, it's Crush Grip Pushup.

最後一個我喜愛的動作之一是壓握伏地挺身

And the only way we really have an opportunity to do this is with a Barbell.

做這運動的唯一方法就是利用槓鈴

You've got to put a plate on the end to get the Barbell off the ground.

你要先在槓鈴一邊裝上槓鈴片，讓槓鈴離地

And then from there all we're trying to do is actually Crush the Barbell between our

然後我們就只要向我們掌中的槓鈴施加壓力

hands which is going to activate the Chest in the middle,

這會刺激到我們的內胸肌

again getting more of that horizontal adduction which is a great component of a fully contracted

讓肌肉有更多的橫向收縮

Chest,

這對於完整的胸肌收縮是重要

a necessary component of a fully contracted Chest.

且不可或缺的要素

We're going to go down into a Pushup, let our elbows flare out to the sides, and as

我們現在向下做一個伏地挺身，讓我們的手肘向兩邊伸展開來

we come up we're trying to squeeze,

起來的時候要試著向內夾緊

almost as if we have hedge clippers in our hands, I want you to have that same feeling

就像我們手中有個修草剪一樣

of squeezing on every single rep.

我要你做每下動作都有這種夾緊的感覺

Very hard to duplicate this in any other version of the Pushup because your hands usually stay

這動作跟其他伏地挺身很不一樣的地方在於

fixed somewhere towards the outside.

做伏地挺身的時候通常你的雙手是固定在身體外側的

But now because they're hand over hand, you can see the grip that I'm using here, with

但現在因為你雙手交叉，你可以看到我現在雙手握住槓鈴的姿勢

this hand over hand grip

是上下交叉的

we're now able to kind of recreate that same contraction on the inner Chest as we come

所以當我們起來到頂點的時候

up and to the top.

就會使我們的內胸肌收縮

So another really cool exercise and a way to actually train our Chest with a Barbell

這是另外一個你可能從來沒有想到過

we may never have thought of before.

用槓鈴訓練胸肌的方式

So there you have it guys.

現在你們知道了．

There are 3 exercises that you can do with that Barbell that you never thought you could,

藉著以上三個你從沒想過的槓鈴健身動作

to start training your Chest.

你可以開始訓練你的胸肌

You don't necessarily need a Bench. Do you want to incorporate Bench Press for your chest?

你不一定要一個躺椅．如果你想要靠臥推練你的胸肌的話

Absolutely, if you have access to one, you've got to start bringing those into your workouts

當然可以，如果你有辦法弄到一個躺椅

as well.

你當然要把他們運用在你的健身動作裡

But if you don't and you're at a loss for what else to do?

如果你沒有躺椅也不知道該怎麼做

Pushups alone aren't going to cut it.

只靠伏地挺身是沒用的

Start incorporating these 3 exercises into your home workouts and I guaranteed you're

開始把剛剛那三個動作加到你的健身菜單裡

going to start seeing better results.

我向你保證你會開始看到更好的效果

Guys there's never an excuse here not to train with ATHLEANX.

跟我們ATHLEANX一起訓練從來都沒有藉口

We've overcome the excuses by providing you with plenty of options to get your work done.

我們提供你許多替代方案讓你擺脫那些藉口

If you're looking for a program that leaves no excuses and leaves no stone unturned,

如果你在找一個可以幫你擺脫所有藉口，激發你潛能的訓練計畫

Head to ATHLEANX.COM right now and get our ATHLEANX Training System.

現在就到ATHLEANX.COM索取我們ATHLEANX的系統訓練菜單

In the meantime if you found this video helpful make sure you leave your comments and thumbs

此外，如果你覺得這個影片對你有幫助

up below.

在下面留個言給我們的讚

When you try these exercises, I want to hear your feedback too.

如果你有嘗試這些動作，我想要知道你們的意見

I'm sure you're going to find a contraction that you maybe haven't felt in a long time

我確信當你做這些動作的時候會感覺到

with especially a couple of these.

你很久沒感受到的肌肉收縮

I'll see you back here again in just a couple days.

過幾天再見啦！