Tekanan Bangku Dumbbell dengan Pegangan Terbalik
Learn how to do Tekanan Bangku Dumbbell dengan Pegangan Terbalik with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekanan Bangku Dumbbell dengan Pegangan Terbalik is a Dumbbells 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 Dumbbell dengan Pegangan Terbalik
A bench press variation using a supinated (reverse) grip with dumbbells to target the chest, triceps, and front delts differently, often reducing stress on the shoulders.
💡 Instructions:
Lie flat on a bench with a dumbbell in each hand, palms facing towards your face (supinated grip).
Start with the dumbbells above your chest, arms extended.
Lower the dumbbells slowly towards your lower chest while keeping elbows close to your body.
Press the dumbbells back up to the starting position, maintaining the reverse grip.
Keep your core engaged and feet flat on the floor throughout the movement.
⚠️ Common mistakes:
Flaring elbows too wide.
Losing the reverse grip or rotating the wrists mid-rep.
Arching the lower back excessively.
Bouncing the dumbbells off the chest.
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Start Free TrialMuscles Worked by Tekanan Bangku Dumbbell dengan Pegangan Terbalik
Equipment
- Dumbbells
Calories Burned Doing Tekanan Bangku Dumbbell dengan Pegangan Terbalik
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekanan Bangku Dumbbell dengan Pegangan Terbalik
- Type
- Dumbbells 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 Dumbbell dengan Pegangan Terbalik
What muscles does Tekanan Bangku Dumbbell dengan Pegangan Terbalik work?
Tekanan Bangku Dumbbell dengan Pegangan Terbalik primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Tekanan Bangku Dumbbell dengan Pegangan Terbalik correctly?
A bench press variation using a supinated (reverse) grip with dumbbells to target the chest, triceps, and front delts differently, often reducing stress...
Is Tekanan Bangku Dumbbell dengan Pegangan Terbalik good for beginners?
Tekanan Bangku Dumbbell dengan Pegangan Terbalik 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 Dumbbell dengan Pegangan Terbalik?
Tekanan Bangku Dumbbell dengan Pegangan Terbalik requires: Dumbbells.
What are the benefits of Tekanan Bangku Dumbbell dengan Pegangan Terbalik?
Tekanan Bangku Dumbbell dengan Pegangan Terbalik strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Tekanan Bangku Dumbbell dengan Pegangan Terbalik?
Similar exercises to Tekanan Bangku Dumbbell dengan Pegangan Terbalik include Tekan bangku barbel, Mesin Tekanan Bangku, Tekanan Bangku Barbel dengan Pegangan Dekat, Push-Up dengan Pegangan Dekat.
Is Tekanan Bangku Dumbbell dengan Pegangan Terbalik better than Tekan bangku barbel?
Both Tekanan Bangku Dumbbell dengan Pegangan Terbalik and Tekan bangku barbel target the Chest. Choose based on your available equipment and training goals.
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