Tekanan Bangku Barbel dengan Pegangan Dekat
Learn how to do Tekanan Bangku Barbel dengan Pegangan Dekat with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekanan Bangku Barbel dengan Pegangan Dekat is a Olympic Barbell/Bench exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do Tekanan Bangku Barbel dengan Pegangan Dekat
A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders.
💡 Instructions:
Lie on a flat bench with your feet flat on the floor.
Grip the barbell with hands shoulder-width apart or slightly narrower.
Unrack the bar and hold it above your chest with arms extended.
Lower the bar slowly to your lower chest while keeping your elbows tucked in.
Push the bar back up to the starting position, fully extending your arms.
⚠️ Common mistakes:
Allowing elbows to flare out excessively
Bouncing the bar off the chest
Not keeping wrists aligned with forearms
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Start Free TrialMuscles Worked by Tekanan Bangku Barbel dengan Pegangan Dekat
Equipment
- Olympic Barbell
- Bench
Calories Burned Doing Tekanan Bangku Barbel dengan Pegangan Dekat
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekanan Bangku Barbel dengan Pegangan Dekat
- Type
- Olympic Barbell exercise
- Primary muscle
- Chest
- Secondary muscles
- Triceps, Shoulders
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tekanan Bangku Barbel dengan Pegangan Dekat
What muscles does Tekanan Bangku Barbel dengan Pegangan Dekat work?
Tekanan Bangku Barbel dengan Pegangan Dekat primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Tekanan Bangku Barbel dengan Pegangan Dekat correctly?
A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders. 💡 Instructions: Lie on a flat bench with...
Is Tekanan Bangku Barbel dengan Pegangan Dekat good for beginners?
Tekanan Bangku Barbel dengan Pegangan Dekat has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tekanan Bangku Barbel dengan Pegangan Dekat?
Tekanan Bangku Barbel dengan Pegangan Dekat requires: Olympic Barbell, Bench.
What are the benefits of Tekanan Bangku Barbel dengan Pegangan Dekat?
Tekanan Bangku Barbel dengan Pegangan Dekat strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Tekanan Bangku Barbel dengan Pegangan Dekat?
Similar exercises to Tekanan Bangku Barbel dengan Pegangan Dekat include Tekanan Dumbbell Miring Bergantian, Mesin Tekanan Bangku, Push-Up dengan Pegangan Dekat, Tekan bangku menurun.
Is Tekanan Bangku Barbel dengan Pegangan Dekat better than Tekanan Dumbbell Miring Bergantian?
Both Tekanan Bangku Barbel dengan Pegangan Dekat and Tekanan Dumbbell Miring Bergantian target the Chest. Choose based on your available equipment and training goals.
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