擁有像古羅馬戰士般的胸肌，你只需要這三個訓練！

To look like a machine, you might have to use one for your chest training. Learn which three chest-building machines might just be better than free weights!

想要雕刻般的身材，你可能需要這其中的一項來加入你的胸部訓練。來看看是哪三個胸部訓練器械可能比自由重量更為有效。

The debate rages: Are free weights or machines the best way to build muscle?

關於器械訓練和自由重量訓練孰優孰劣的爭論從未間斷。

I say, why not use both? You can enjoy training with machines and reap the same muscle-building benefits you get from clanging and banging the free weights.

那為什麼不二者兼顧呢？你可以從器械訓練中獲得與自由重量訓練相同的健身成果。

By adding these three machines to your chest-training routine, you"ll wonder how you could ever reach your full pec potential without them.

把這三項器械訓練加入你的日常胸部訓練中，你將會明白之前為何不能完全挖掘自己的潛力。

1. Cable Station

1. 鋼線「龍門架」

With this single machine, you can hit your chest from every angle. Perform cross-overs or presses from the high position, or bench or floor flyes from the bottom. You also can isolate each side by itself from either pulley.

使用這一單一器械，你就能全方位地刺激到自己的胸部。無論是高位的推胸、夾胸，還是低位的飛鳥。你都可以用這一器械，甚至還能通過單邊的把手進行孤立訓練。

Pro Tip: Superset your cross-overs for a different stimulus. Start with the single-arm cable cross-over using a high pulley for 12-15 reps. As soon as you finish, drop to the low pulleys and perform the same number of reps. Repeat for 3 sets resting for 60 seconds in between.

專家貼士：將夾胸動作做超級組來獲得一個不同的刺激。從單邊高位夾胸開始做12-15次，做完後立即換到低位做相同次數。重複三組，組間間歇60秒。

2. Horizontal (Seated) Chest Press

2. 坐姿水平推胸器

The locked path of travel this machine offers helps you focus on the chest while minimizing shoulder involvement. Also, pressing horizontally (sitting up) versus the standard vertical bench press (lying down) adds another angle for you to target different areas of the chest.

固定器械的運動軌跡會幫助你集中胸肌的發力，同時最小化肩部的介入發力。同時，水平坐姿推胸相比垂直卧推加入了新的角度來刺激胸肌不同區域。

Pro Tip: Some seated chest-press machines allow you to adjust the seat so you can target the upper or lower chest. If your gym doesn"t have the incline or decline machines, use the seated chest-press machine to hit your upper and lower chest. Perform 2 sets of each for 10-12 reps, resting 45 seconds between sets.

專家貼士：有些坐姿推胸器械是可以調節座位角度的，這就讓你可以更集中於上胸或下胸的訓練。如果你的健身房沒有專門的器械，你可以用坐姿推胸器來鍛煉上胸和下胸。兩組，每組10-12次，組間間歇45秒。

3. Pec-Deck

3. 蝴蝶夾胸器

There are two keys to a great rep: a solid contraction and a deep stretch. This is especially true for the chest, which is why, when it comes to free weights versus machines, the pec-deck can"t be beat.

一次完美的訓練動作有兩大關鍵點：堅實的肌肉收縮和深層的拉伸。對於胸部訓練來說，這尤為明顯。這也就是為什麼，當談到自由重量和器械訓練的優劣時，蝴蝶夾胸器戰無不勝。

Pro Tip: Since you"re stretching the pecs, you might as well fill them with blood to get that pump. After you perform 20 reps, hit the floor and knock out 20 push-ups. Do 3 supersets in this fashion, resting 60 seconds between each superset.

專家貼士：你會需要在訓練過程中獲得更強的泵感的。在你做完二十次後，緊接著做20個俯卧撐。按照這樣的方式做3組超級組，組間間歇60秒。

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