{"id":11642,"date":"2026-08-16T12:55:55","date_gmt":"2026-08-16T04:55:55","guid":{"rendered":"https:\/\/gooart.space\/en\/?post_type=exercise&#038;p=11642"},"modified":"2026-08-28T02:33:56","modified_gmt":"2026-08-27T18:33:56","slug":"%e5%93%91%e9%93%83%e5%9c%b0%e6%9d%bf%e6%8e%a8%e4%b8%be","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/dumbbell-floor-press\/","title":{"rendered":"\u54d1\u94c3\u5730\u677f\u63a8\u4e3e"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u662f\u201c200+\u529f\u80fd\u6027\u683c\u6597\u7cfb\u7edf\u201d\uff08FCS\uff09\u4e2d\u7684\u4e00\u9879\u521d\u7ea7\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\u52a8\u4f5c\uff0c\u4e3b\u8981\u953b\u70bc\u4e0a\u80a2\u63a8\u529b\u2014\u2014\u5305\u62ec\u80f8\u808c\u3001\u80b1\u4e09\u5934\u808c\u548c\u80a9\u90e8\u524d\u4fa7\u3002\u8be5\u52a8\u4f5c\u88ab\u8bbe\u8ba1\u4e3a\u4e3b\u8bad\u7ec3\u73af\u8282\uff0c\u9700\u5355\u72ec\u8fdb\u884c\u3002 \u6240\u9700\u5668\u6750\uff1a\u54d1\u94c3\u548c\u745c\u4f3d\/\u5065\u8eab\u57ab\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\"(\u300a\u4e16\u754c\u4eba\u6743\u5ba3\u8a00\u300b) <strong>\u54d1\u94c3\u5730\u677f\u63a8\u4e3e<\/strong> \u4ece\u5730\u9762\u5f00\u59cb\u63a8\u4e3e\u2014\u2014\u5b57\u9762\u610f\u4e49\u4e0a\u7684\u3002\u8eba\u5728\u5730\u677f\u4e0a\u610f\u5473\u7740\u65e0\u9700\u4f7f\u7528\u8bad\u7ec3\u51f3\uff0c\u8fd9\u6d88\u9664\u4e86\u5bf9\u8098\u90e8\u6d3b\u52a8\u8303\u56f4\u7684\u9650\u5236\uff0c\u4f7f\u8be5\u52a8\u4f5c\u53d8\u6210\u4e00\u79cd\u5bf9\u80a9\u90e8\u53cb\u597d\u7684\u63a8\u4e3e\uff0c\u80fd\u5145\u5206\u953b\u70bc\u52a8\u4f5c\u8303\u56f4\u7684\u4e0a\u534a\u90e8\u5206\u3002\u6ca1\u6709\u8bad\u7ec3\u51f3\uff0c\u6ca1\u6709\u652f\u67b6\uff0c\u4e5f\u6ca1\u6709\u501f\u53e3\u3002.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u76ee\u5f55<\/h2><nav><ul><li><a href=\"#dumbbell-floor-press-execution-standards\">\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u52a8\u4f5c\u89c4\u8303<\/a><\/li><li><a href=\"#200-fcs-combat-application\">200+ FCS \u6218\u6597\u5e94\u7528<\/a><\/li><li><a href=\"#how-to-structure-your-dumbbell-floor-press-training\">\u5982\u4f55\u5b89\u6392\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u8bad\u7ec3\u8ba1\u5212<\/a><\/li><li><a href=\"#common-mistakes\">\u5e38\u89c1\u9519\u8bef<\/a><\/li><li><a href=\"#safety-notes\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/a><\/li><li><a href=\"#benefits\">\u76ca\u5904<\/a><\/li><li><a href=\"#programming-progression\">\u8bad\u7ec3\u8ba1\u5212\u4e0e\u8fdb\u9636<\/a><\/li><li><a href=\"#frequently-asked-questions\">\u5e38\u89c1\u95ee\u9898<\/a><ul><li><a href=\"#floor-press-vs-bench-press\">\u5730\u677f\u63a8\u4e3e\u4e0e\u5367\u63a8<\/a><\/li><\/ul><\/li><li><a href=\"#related-exercises\">\u76f8\u5173\u7ec3\u4e60<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1280\" height=\"1024\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/dumbbell-floor-press-featured-1200x630-1.jpg\" alt=\"\u4ef0\u5367\u5728\u5065\u8eab\u623f\u5730\u677f\u4e0a\u505a\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\" class=\"wp-image-11644\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/dumbbell-floor-press-featured-1200x630-1.jpg 1280w, https:\/\/gooart.space\/wp-content\/uploads\/dumbbell-floor-press-featured-1200x630-1-768x614.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/dumbbell-floor-press-featured-1200x630-1-15x12.jpg 15w, https:\/\/gooart.space\/wp-content\/uploads\/dumbbell-floor-press-featured-1200x630-1-600x480.jpg 600w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><figcaption class=\"wp-element-caption\">\u4ef0\u5367\u5728\u5065\u8eab\u623f\u5730\u677f\u4e0a\u505a\u54d1\u94c3\u5730\u677f\u63a8\u4e3e<\/figcaption><\/figure>\n\n\n\n<h2 id=\"dumbbell-floor-press-execution-standards\" class=\"wp-block-heading\">\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u52a8\u4f5c\u89c4\u8303<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4ef0\u5367\uff0c\u53cc\u819d\u5f2f\u66f2\uff0c\u53cc\u811a\u5e73\u653e\u4e8e\u5730\u9762\u3002\u54d1\u94c3\u8d77\u59cb\u4f4d\u7f6e\u5728\u80f8\u90e8\u4e0a\u65b9\uff0c\u53cc\u81c2\u4f38\u76f4\u3002.<\/li>\n\n\n\n<li>\u5c06\u8098\u90e8\u4e0e\u8eaf\u5e72\u6210\u5927\u7ea645\u5ea6\u89d2\u2014\u2014\u65e2\u4e0d\u8981\u5f20\u5f00\u523090\u5ea6\uff0c\u4e5f\u4e0d\u8981\u7d27\u8d34\u808b\u9aa8\u3002.<\/li>\n\n\n\n<li>\u63a7\u5236\u52a8\u4f5c\u7f13\u6162\u4e0b\u653e\uff0c\u76f4\u5230\u80b1\u4e09\u5934\u808c\u8f7b\u8f7b\u89e6\u5730\u3002\u4e0d\u8981\u5f39\u8df3\u3002.<\/li>\n\n\n\n<li>\u5728\u5730\u677f\u4e0a\u6682\u505c\u6574\u6574\u4e00\u79d2\u3002\u5728\u53d1\u529b\u4e4b\u524d\uff0c\u5148\u5c06\u6240\u6709\u60ef\u6027\u5b8c\u5168\u6d88\u9664\u3002.<\/li>\n\n\n\n<li>\u5c06\u624b\u81c2\u56de\u63a8\u81f3\u5b8c\u5168\u4f38\u76f4\uff0c\u6574\u4e2a\u8fc7\u7a0b\u4e2d\u624b\u8155\u59cb\u7ec8\u4e0e\u8098\u90e8\u5448\u5782\u76f4\u7ebf\u3002.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"200-fcs-combat-application\" class=\"wp-block-heading\">200+ FCS \u6218\u6597\u5e94\u7528<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728 200+ FCS \u8bad\u7ec3\u8ba1\u5212\u4e2d\uff0c\u201c\u54d1\u94c3\u5730\u677f\u5367\u63a8\u201d\u4f5c\u4e3a\u4e0a\u80a2\u63a8\u529b\u8bad\u7ec3\u52a8\u4f5c\uff0c\u5c5e\u4e8e\u7b2c 1.1 \u9636\u6bb5\uff08\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\uff09\u3002 \u5730\u677f\u5367\u63a8\u4e3b\u8981\u8bad\u7ec3\u63a8\u4e3e\u52a8\u4f5c\u7684\u4e0a\u534a\u7a0b\u2014\u2014\u5373\u9501\u5b9a\u9636\u6bb5\u2014\u2014\u8fd9\u6b63\u662f\u5b8c\u6210\u76f4\u62f3\u6240\u9700\u7684\u52a8\u4f5c\u5e45\u5ea6\uff0c\u4e5f\u662f\u4f60\u5728\u5730\u9762\u4f4d\u7f6e\u8fdb\u884c\u652f\u6491\u3001\u67b6\u52bf\u8c03\u6574\u4ee5\u53ca\u521b\u9020\u7a7a\u95f4\u65f6\u6240\u4f7f\u7528\u7684\u52a8\u4f5c\u5e45\u5ea6\u3002 \u7531\u4e8e\u5730\u9762\u9650\u5236\u4e86\u8098\u90e8\u7684\u6d3b\u52a8\u8303\u56f4\uff0c\u8be5\u52a8\u4f5c\u8fd8\u80fd\u8ba9\u4f60\u5728\u51cf\u5c11\u80a9\u90e8\u538b\u529b\u7684\u60c5\u51b5\u4e0b\u79ef\u7d2f\u63a8\u4e3e\u8bad\u7ec3\u91cf\uff0c\u4ece\u800c\u4fdd\u6301\u80a9\u90e8\u5065\u5eb7\uff0c\u4ee5\u4fbf\u8fdb\u884c\u771f\u6b63\u80fd\u8d62\u5f97\u56de\u5408\u7684\u6280\u672f\u6027\u52a8\u4f5c\u3002.<\/p>\n\n\n\n<h2 id=\"how-to-structure-your-dumbbell-floor-press-training\" class=\"wp-block-heading\">\u5982\u4f55\u5b89\u6392\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u8bad\u7ec3\u8ba1\u5212<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5c06\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u5b89\u6392\u5728\u8bad\u7ec3\u7684\u4e3b\u8981\u90e8\u5206\uff0c\u70ed\u8eab\u4e4b\u540e\u8fdb\u884c\uff1a3\u20134\u7ec4\uff0c\u6bcf\u7ec46\u201310\u6b21\uff0c\u7ec4\u95f4\u4f11\u606f90\u79d2\u81f32\u5206\u949f\u3002 \u5bf9\u4e8e\u521d\u5b66\u8005\u800c\u8a00\uff0c\u5728\u5730\u9762\u4e0a\u7684\u505c\u987f\u662f\u4e0d\u53ef\u6216\u7f3a\u7684\u2014\u2014\u5982\u679c\u4f60\u7684\u624b\u81c2\u5728\u89e6\u5730\u65f6\u5f39\u8d77\uff0c\u8bf4\u660e\u8d1f\u91cd\u8fc7\u91cd\u6216\u8282\u594f\u8fc7\u5feb\u3002\u5f53\u5367\u63a8\u533a\u88ab\u5360\u7528\u65f6\uff0c\u8be5\u9879\u76ee\u662f\u7edd\u4f73\u7684\u66ff\u4ee3\u9009\u62e9\uff0c\u800c\u4e14\u4fbf\u4e8e\u643a\u5e26\uff1a\u53ea\u8981\u6709\u5757\u5730\u677f\u548c\u4e00\u5bf9\u54d1\u94c3\uff0c\u5c31\u662f\u4f60\u7684\u6574\u4e2a\u5065\u8eab\u623f\u3002.<\/p>\n\n\n\n<h2 id=\"common-mistakes\" class=\"wp-block-heading\">\u5e38\u89c1\u9519\u8bef<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8ba9\u80b1\u4e09\u5934\u808c\u5728\u5730\u677f\u4e0a\u5f39\u8d77\u3002.<\/strong> \u8fd9\u79cd\u5f39\u8df3\u5c06\u529b\u91cf\u4ece\u808c\u8089\u8eab\u4e0a\u8f6c\u79fb\u5230\u4e86\u60ef\u6027\u4e0a\u3002\u89e6\u7403\u3001\u505c\u987f\u3001\u53d1\u529b\u3002.<\/li>\n\n\n\n<li><strong>\u5c06\u8098\u90e8\u5411\u5916\u5f20\u5f00\u81f390\u5ea6\u3002.<\/strong> \u8fd9\u7b80\u76f4\u5c31\u662f\u80a9\u90e8\u4e0d\u9002\u7684\u6162\u52a8\u4f5c\u91cd\u73b0\u3002\u4fdd\u6301\u624b\u81c2\u89d2\u5ea6\u63a5\u8fd145\u5ea6\u3002.<\/li>\n\n\n\n<li><strong>\u6253\u7834\u505c\u6446\u3002.<\/strong> \u63a8\u4e3e\u52a8\u4f5c\u7684\u4e0a\u534a\u7a0b\u662f\u672c\u7ec3\u4e60\u7684\u91cd\u70b9\u3002\u6bcf\u6b21\u91cd\u590d\u52a8\u4f5c\u65f6\u90fd\u8981\u4fdd\u6301\u624b\u81c2\u4f38\u76f4\u3002.<\/li>\n\n\n\n<li><strong>\u8fc7\u65e9\u5730\u52a0\u91cd\u8bad\u7ec3\u5f3a\u5ea6\u3002.<\/strong> \u5982\u679c\u6ca1\u6709\u8bad\u7ec3\u51f3\uff0c\u4f60\u5c31\u65e0\u6cd5\u5728\u52a8\u4f5c\u4e2d\u9014\u5b89\u5168\u5730\u653e\u4e0b\u91cd\u91cf\u3002\u8bf7\u5148\u901a\u8fc7\u505c\u987f\u5f0f Clean \u52a8\u4f5c\u6765\u9010\u6b65\u9002\u5e94\u8d1f\u91cd\u3002.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"safety-notes\" class=\"wp-block-heading\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u63a7\u5236\u4e0b\u653e\u52a8\u4f5c\u2014\u2014\u4f60\u7684\u8098\u90e8\u548c\u4e09\u5934\u808c\u5e94\u8be5\u8f7b\u89e6\u5730\u9762\uff0c\u800c\u4e0d\u662f\u731b\u649e\u5730\u9762\u3002.<\/li>\n\n\n\n<li>\u4fdd\u6301\u624b\u8155\u4e0e\u8098\u90e8\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\uff1b\u53d7\u529b\u65f6\u624b\u8155\u5f2f\u66f2\u4f1a\u5bfc\u81f4\u626d\u4f24\uff0c\u8fd8\u5f97\u989d\u5916\u591a\u82b1\u529f\u592b\u5904\u7406\u3002.<\/li>\n\n\n\n<li>\u5f00\u59cb\u8bad\u7ec3\u524d\u8bf7\u6e05\u7406\u597d\u5468\u56f4\u7684\u5730\u9762\uff1b\u8fd9\u91cc\u6ca1\u6709\u67b6\u5b50\u80fd\u63a5\u4f4f\u5931\u8d25\u7684\u52a8\u4f5c\u3002.<\/li>\n\n\n\n<li>\u5982\u679c\u51fa\u73b0\u80a9\u8180\u3001\u8098\u90e8\u6216\u624b\u8155\u7684\u5267\u70c8\u75bc\u75db\uff0c\u8bf7\u7acb\u5373\u505c\u6b62\u52a8\u4f5c\u2014\u2014\u52a8\u4f5c\u89c4\u8303\u5c31\u662f\u5b89\u5168\u4fdd\u969c\u3002.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u6559\u7ec3\u63d0\u793a\uff1a<\/strong> \u201c\u8098\u90e8\u544845\u5ea6\u89d2\uff0c\u80b1\u4e09\u5934\u808c\u8d34\u8fd1\u5730\u9762\uff0c\u6682\u505c\u7247\u523b\uff0c\u7136\u540e\u53d1\u529b\u63a8\u81f3\u5b8c\u5168\u4f38\u5c55\u3002\u5730\u9762\u662f\u4f60\u7684\u52a8\u4f5c\u5e45\u5ea6\u9650\u5236\u2014\u2014\u8981\u5c0a\u91cd\u5b83\uff0c\u4e0d\u8981\u4ece\u5730\u9762\u5f39\u8d77\u3002\u201d<\/p>\n<\/blockquote>\n\n\n\n<h2 id=\"benefits\" class=\"wp-block-heading\">\u76ca\u5904<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f5c\u4e3a\u6db5\u76d6200\u591a\u79cd\u52a8\u4f5c\u7684FCS\u52a8\u4f5c\u5e93\u7684\u4e00\u90e8\u5206\uff0c\u8be5\u52a8\u4f5c\u662f\u4e0e <a href=\"https:\/\/en.wikipedia.org\/wiki\/Bench_press\" target=\"_blank\" rel=\"noopener noreferrer\">\u5367\u63a8<\/a>, \u8be5\u52a8\u4f5c\u57fa\u4e8e\u6838\u5fc3\u529b\u91cf\u8bad\u7ec3\u539f\u5219\uff0c\u540c\u65f6\u9488\u5bf9\u201c\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\u201d\u9636\u6bb5\u7684\u5177\u4f53\u9700\u6c42\u3002\u53d7\u9650\u7684\u6d3b\u52a8\u8303\u56f4\u4f7f\u8bad\u7ec3\u91cd\u70b9\u8f6c\u5411\u80b1\u4e09\u5934\u808c\u548c\u9501\u5b9a\u52a8\u4f5c\uff0c\u800c\u4ef0\u5367\u59ff\u52bf\u5219\u4f7f\u5176\u6210\u4e3a\u8fdb\u884c\u5927\u91cd\u91cf\u63a8\u4e3e\u65f6\u5bf9\u80a9\u90e8\u8d1f\u62c5\u6700\u5c0f\u7684\u8bad\u7ec3\u65b9\u5f0f\u4e4b\u4e00\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4ece\u540e\u52e4\u89d2\u5ea6\u6765\u770b\uff0c\u8be5\u52a8\u4f5c\u65e0\u9700\u8bad\u7ec3\u4f19\u4f34\uff0c\u4e5f\u4e0d\u9700\u8981\u8bad\u7ec3\u51f3\uff0c\u56e0\u6b64\u5b8c\u5168\u53ef\u4ee5\u72ec\u81ea\u5b8c\u6210\uff1b\u5728\u5668\u6750\u65b9\u9762\uff0c\u53ea\u9700\u4e00\u5bf9\u54d1\u94c3\u548c\u4e00\u5757\u5730\u677f\u7a7a\u95f4\u2014\u2014\u8fd9\u786e\u5b9e\u662f\u4e00\u79cd\u9002\u5408\u5bb6\u5ead\u8bad\u7ec3\u548c\u65c5\u884c\u7684\u4fbf\u643a\u5f0f\u63a8\u4e3e\u52a8\u4f5c\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6b63\u662f\u8fd9\u79cd\u4f4e\u540e\u52e4\u95e8\u69db\u4e0e\u6e05\u6670\u6280\u672f\u6807\u51c6\u7684\u7ed3\u5408\uff0c\u8ba9\u8fd9\u9879\u8bad\u7ec3\u5728 Gooart Space \u7684 200+ FCS \u4f53\u7cfb\u4e2d\u5360\u6709\u4e00\u5e2d\u4e4b\u5730\uff0c\u800c\u4e0d\u4ec5\u4ec5\u662f\u4e00\u4e2a\u65b0\u9c9c\u611f\u52a8\u4f5c\uff1a\u5b83\u53ef\u4ee5\u88ab\u6301\u7eed\u8bad\u7ec3\u3001\u957f\u671f\u8ffd\u8e2a\uff0c\u5e76\u968f\u7740\u4f60\u6574\u4f53\u683c\u6597\u4f53\u80fd\u7684\u63d0\u5347\u800c\u5b89\u5168\u5730\u9010\u6b65\u8fdb\u9636\u3002<\/p>\n\n\n\n<h2 id=\"programming-progression\" class=\"wp-block-heading\">\u8bad\u7ec3\u8ba1\u5212\u4e0e\u8fdb\u9636<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728\u201c200+ FCS\u201d\u8bad\u7ec3\u6846\u67b6\u4e2d\uff0c\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u88ab\u5b89\u6392\u5728\u6bcf\u6b21\u8bad\u7ec3\u7684\u4e3b\u8981\u8bad\u7ec3\u6a21\u5757\u5185\u3002\u5e94\u5c06\u5176\u5b89\u6392\u5728\u4e3b\u8981\u8bad\u7ec3\u6a21\u5757\u4e2d\uff0c\u5373\u70ed\u8eab\u4e4b\u540e\uff0c\u6b64\u65f6\u4f60\u7684\u8eab\u4f53\u548c\u5fc3\u7406\u72b6\u6001\u6700\u4f73\uff0c\u80fd\u591f\u5728\u75b2\u52b3\u72b6\u6001\u4e0b\u4ecd\u4fdd\u6301\u4e25\u683c\u7684\u6280\u672f\u6807\u51c6\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5904\u4e8e\u65b0\u624b\u9636\u6bb5\u65f6\uff0c\u8bf7\u4f18\u5148\u4fdd\u8bc1\u52a8\u4f5c\u89c4\u8303\uff0c\u800c\u4e0d\u662f\u76f2\u76ee\u8ffd\u6c42\u901f\u5ea6\u3001\u91cd\u91cf\u6216\u6d3b\u52a8\u8303\u56f4\u2014\u2014\u524d\u9762\u7684\u52a8\u4f5c\u6807\u51c6\u5b58\u5728\u7684\u610f\u4e49\uff0c\u6b63\u662f\u4e3a\u4e86\u8ba9\u4f60\u4e0d\u4f1a\u4e3a\u4e86\u5f3a\u5ea6\u800c\u727a\u7272\u8d28\u91cf\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u968f\u7740\u8bad\u7ec3\u7684\u6df1\u5165\uff0c\u63a5\u4e0b\u6765\u7684\u81ea\u7136\u6b65\u9aa4\u662f\u589e\u52a0\u8bad\u7ec3\u91cf\uff08\u589e\u52a0\u7ec4\u6570\u6216\u6b21\u6570\uff09\u3001\u963b\u529b\uff0c\u6216\u8005\u5ef6\u957f\u5728\u5730\u9762\u4e0a\u7684\u6682\u505c\u65f6\u95f4\uff0c\u4f46\u524d\u63d0\u662f\u53ea\u6709\u5f53\u6bcf\u6b21\u91cd\u590d\u90fd\u80fd\u8fbe\u5230\u672c\u9875\u524d\u9762\u6240\u8ff0\u7684\u6807\u51c6\u65f6\uff0c\u624d\u53ef\u8fdb\u884c\u4e0a\u8ff0\u8c03\u6574\u3002 \u8bf7\u5b9a\u671f\u91cd\u6e29\u201c\u5e38\u89c1\u9519\u8bef\u201d\u548c\u201c\u5b89\u5168\u6ce8\u610f\u4e8b\u9879\u201d\u90e8\u5206\uff0c\u56e0\u4e3a\u75b2\u52b3\u901a\u5e38\u662f\u5bfc\u81f4\u6280\u672f\u6807\u51c6\u9996\u5148\u51fa\u73b0\u504f\u5dee\u7684\u9996\u8981\u539f\u56e0\u3002.<\/p>\n\n\n\n<h2 id=\"frequently-asked-questions\" class=\"wp-block-heading\">\u5e38\u89c1\u95ee\u9898<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u9002\u5408\u521d\u5b66\u8005\u5417\uff1f<\/strong><br>\u5728200+ FCS\u4f53\u7cfb\u4e2d\uff0c\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u88ab\u5f52\u7c7b\u4e3a\u521d\u7ea7\u52a8\u4f5c\u3002\u5730\u9762\u9650\u5236\u4e86\u52a8\u4f5c\u5e45\u5ea6\uff0c\u4e14\u65e0\u9700\u62c5\u5fc3\u4ece\u51f3\u5b50\u4e0a\u6ed1\u843d\uff0c\u8fd9\u4f7f\u5176\u6210\u4e3a\u5b66\u4e60\u6c34\u5e73\u63a8\u4e3e\u6700\u5b89\u5168\u7684\u65b9\u5f0f\u4e4b\u4e00\u3002\u8d77\u59cb\u91cd\u91cf\u8981\u8f7b\uff0c\u6bcf\u7ec4\u52a8\u4f5c\u90fd\u8981\u6682\u505c\u4e00\u4e0b\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u505a\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u9700\u8981\u54ea\u4e9b\u5668\u6750\uff1f<\/strong><br>\u4e00\u5bf9\u54d1\u94c3\u548c\u4e00\u5757\u7a7a\u5730\u2014\u2014\u518d\u94fa\u5757\u57ab\u5b50\u4ee5\u589e\u52a0\u8212\u9002\u5ea6\u3002\u65e0\u9700\u8bad\u7ec3\u51f3\u3001\u5668\u68b0\u67b6\u6216\u8bad\u7ec3\u4f19\u4f34\uff0c\u56e0\u6b64\u5b8c\u5168\u53ef\u4ee5\u72ec\u81ea\u8bad\u7ec3\u3002\u8bf7\u67e5\u770b\u672c\u9875\u9762\u5217\u51fa\u7684\u201c\u88c5\u5907\u6e05\u5355\u201d\u548c\u201c\u5e03\u7f6e\u201d\u680f\u76ee\uff0c\u4e86\u89e3Gooart Space\u5b9e\u9645\u4f7f\u7528\u7684\u5177\u4f53\u88c5\u5907\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u54d1\u94c3\u5367\u63a8\u5728\u8bad\u7ec3\u8ba1\u5212\u4e2d\u5e94\u5b89\u6392\u5728\u4ec0\u4e48\u4f4d\u7f6e\uff1f<\/strong><br>\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\u5c5e\u4e8e\u201c200+ FCS\u201d\u8bad\u7ec3\u8ba1\u5212\u7ed3\u6784\u4e2d\u7684\u4e3b\u8981\u8bad\u7ec3\u6a21\u5757\u3002\u5728\u4e0d\u8fdb\u884c\u5367\u63a8\u7684\u8bad\u7ec3\u65e5\uff0c\u53ef\u5c06\u5176\u4f5c\u4e3a\u4e3b\u8981\u63a8\u4e3e\u52a8\u4f5c\uff1b\u6216\u8005\u5728\u5b8c\u6210\u8f83\u91cd\u7684\u590d\u5408\u52a8\u4f5c\u540e\uff0c\u5c06\u5176\u4f5c\u4e3a\u7b2c\u4e8c\u4e2a\u63a8\u4e3e\u52a8\u4f5c\u3002.<\/p>\n\n\n\n<h3 id=\"floor-press-vs-bench-press\" class=\"wp-block-heading\">\u5730\u677f\u63a8\u4e3e\u4e0e\u5367\u63a8<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u60f3\u4e86\u89e3\u201c\u5730\u677f\u5367\u63a8\u201d\u7684\u533a\u522b\u5417\uff1f \u5367\u63a8\u80fd\u5e26\u6765\u66f4\u6df1\u5c42\u7684\u62c9\u4f38\uff0c\u56e0\u4e3a\u8098\u90e8\u53ef\u4ee5\u4e0b\u79fb\u81f3\u8eaf\u5e72\u4e0b\u65b9\uff1b\u800c\u5730\u677f\u63a8\u4e3e\u7684\u52a8\u4f5c\u5e45\u5ea6\u53d7\u9650\u4e8e\u5730\u9762\uff0c\u5c06\u8bad\u7ec3\u91cd\u70b9\u8f6c\u79fb\u5230\u9501\u5b9a\u9636\u6bb5\uff0c\u4ece\u800c\u51cf\u8f7b\u80a9\u90e8\u8d1f\u62c5\u3002\u5b9e\u9645\u5e94\u7528\u4e2d\uff1a\u5367\u63a8\u7528\u4e8e\u5168\u9762\u53d1\u5c55\u80f8\u808c\uff0c\u5730\u677f\u63a8\u4e3e\u5219\u6709\u52a9\u4e8e\u589e\u5f3a\u5bf9\u80a9\u90e8\u53cb\u597d\u7684\u9501\u5b9a\u529b\u91cf\uff0c\u4e14\u65e0\u9700\u5668\u68b0\u5373\u53ef\u5728\u4efb\u4f55\u5730\u65b9\u8fdb\u884c\u8bad\u7ec3\u3002\u5927\u591a\u6570\u63a8\u4e3e\u8bad\u7ec3\u5468\u90fd\u80fd\u540c\u65f6\u5b89\u6392\u8fd9\u4e24\u9879\u7ec3\u4e60\u3002.<\/p>\n\n\n\n<h2 id=\"related-exercises\" class=\"wp-block-heading\">\u76f8\u5173\u7ec3\u4e60<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/farmers-carry\/\">\u519c\u592b\u5f0f\u8d1f\u91cd\u8d70<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/%e5%93%91%e9%93%83%e4%bf%9d%e5%8a%a0%e5%88%a9%e4%ba%9a%e5%bc%8f%e5%8a%88%e5%8f%89%e6%b7%b1%e8%b9%b2\/\">\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u6df1\u8e72<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Dumbbell Floor Press is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the upper push \u2014 chest, triceps, and the front of the shoulders. It is programmed as a main-workout element, trained solo. Equipment needed: Dumbbell and a Yoga\/Exercise Mat. The dumbbell floor press presses from the ground &#8230; <a title=\"\u54d1\u94c3\u5730\u677f\u63a8\u4e3e\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/exercise\/dumbbell-floor-press\/\" aria-label=\"\u9605\u8bfb Dumbbell Floor Press\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"featured_media":11644,"template":"","equipment":[649,662],"exercise_category":[695],"target_muscle":[700],"class_list":["post-11642","exercise","type-exercise","status-publish","has-post-thumbnail","hentry","exercise_category-strength-conditioning"],"acf":{"order_index":309,"session_phase":"main_workout","difficulty":"beginner","portability":"portable_load","setup_type":["solo"],"is_ai_vision_supported":false,"coaching_cue":"\"Elbows at forty-five, triceps kiss the floor, pause, then drive to lockout. The floor is your range limiter \u2014 respect it, don't bounce off it.\"","supervision_advised":false,"video_link":"https:\/\/youtube.com\/watch?v=3MOTmr8nboI","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/11642","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":2,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/11642\/revisions"}],"predecessor-version":[{"id":11645,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/11642\/revisions\/11645"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media\/11644"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=11642"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=11642"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=11642"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=11642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}