Jennifer Thompson
力量举运动员、教练 · 卧推世界纪录创造者
人物简介
Jennifer Thompson，也常用 Jen Thompson 这个名字，是力量举运动员和教练。她从 1999 年开始练力量举，曾多次赢得 IPF 世界冠军并创造卧推世界纪录。她也是一名中学教师，通过 132 Pounds of Power 和 Thompson’s Gym 分享训练内容。
图片来源：Jennifer Thompson 个人官网；图中署名 Barbell Productions。
依据 2026 年 10 月 26 日整理的书面访谈对照稿。下文保留完整中文问答，文末附完整英文问答。标题、小标题、人物简介、导读与编者注由编辑撰写；回答为受访者本人观点，中文译文尚未经受访者审阅。
01一次握距调整，为什么值得保留
问：回顾你的力量举生涯，有没有哪项卧推技术或训练上的改变，最初看似很小，却带来了持久影响？你是怎样意识到它值得改变的？
Jennifer Thompson：
加宽握距给我的力量带来了很大变化。我偶然读到一篇文章，建议握距应为锁骨长度的两倍。这样做之后，我看到胸肌有了明显更多的发展，卧推也开始有所进步。
编者注
原文为“twice your clavicle length”。这里按所给译稿保留“锁骨长度的两倍”，不改成“肩宽的两倍”。原答未提供所引文章或测量定义。
02看她的卧推，哪些细节要按自己调整
问：当年轻运动员观看你的卧推视频时，你最希望他们关注什么？你动作中有没有哪些可见细节，他们应该根据自己的身体来调整，而不是直接照搬？
Jennifer Thompson：
我认为，运动员能做的最好的事情之一，就是让杠铃沿着对自己最自然的路径下降。每个人的杠杆条件和肢体长度都不同。你的身体会把你放在最有力的位置，让你举起最大的重量。不要刻意把肘部引向下方或外侧；按照感觉合适的方式去做。
03时间有限，先把哪部分练好
问：当工作和生活很忙、无法完成原定训练时，你会优先保留卧推训练中的哪些部分？如果方便，能否分享一个你曾经做过的调整？
Jennifer Thompson：
我的训练从主项开始，然后加入很多辅助动作或变式。主项是最重要的。与其匆忙赶着完成整堂训练，不如扎实地做完主项的3个高难度组。例如，如果当天练卧推，而我时间有限，我会做3组、每组5次（第4和第5次应该比较难完成），然后再做一些 t-shirt press 收尾。
编者注
t-shirt press 沿用原文名称。原答没有说明具体做法，本文不据名称补写动作说明。
完整英文问答
Question 1
Looking back over your lifting career, was there a change in your bench press technique or training that seemed small at first but made a lasting difference? How did you recognize that it was something worth changing?
Answer
Widening my grip was a huge strength change. I ran across an article that suggested your grip width be twice your clavicle length. Once I did this, I saw much more development in my pectoral muscles and started to see some gains in my bench press.
Question 2
When younger lifters watch your bench press videos, what would you most like them to pay attention to? Are there any visible details of your technique that they should adapt to their own bodies rather than copy directly?
Answer
I think one of the best things an athlete can do is take the bar down in the path that is most natural to them. Everyone has different levers and limb lengths. Your body will put you in your strongest position to lift the most weight. Don't try to direct your elbows down or out; do what feels right.
Question 3
When work and life are busy, and you can’t complete your planned training, which parts of your bench press training do you prioritize? If you’re happy to share one, an example of an adjustment you’ve made would be really helpful.
Answer
In my training, I start with the main lift, then I incorporate a lot of accessories or variations. The main lift is the most important. You are better off getting in 3 hard sets of the main lift than rushing to get through a workout. For example, if it was bench day and I had a limited amount of time, I would do 3 sets of 5 reps (rep 4 and 5 should be tough to finish), then do some t-shirt presses to finish it off.
继续了解 Jennifer
Jennifer 提到，读者可以通过 Thompson’s Gym 训练计划 App 了解她提供的训练计划。个人经历和其他内容可见 132 Pounds of Power 官网，社交账号为 @jenthompson132。
相关邮件原文与中文对照
Can you please mention my Thompson's Gym Program App? You can find it in the App Store or thompsonsgym.programs.app
能否请你介绍一下我的 Thompson’s Gym Program App？可以在 App Store 或 thompsonsgym.programs.app 找到。