Tekanan Bangku Dumbbell Menurun

Learn how to do Tekanan Bangku Dumbbell Menurun with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Chest TricepsShoulders Dumbbells

Tekanan Bangku Dumbbell Menurun 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 Menurun

A chest press variation performed on a decline bench using dumbbells to target the lower portion of the pectorals.


💡 Instructions:


  • Lie back on a decline bench holding a dumbbell in each hand above your chest, palms facing forward.

  • Keep your feet secure under the leg pads and your back pressed into the bench.

  • Lower the dumbbells slowly to the sides of your chest, elbows at about 90 degrees.

  • Press the dumbbells upward until your arms are fully extended without locking your elbows.

  • Maintain control throughout the movement and keep your wrists aligned.


⚠️ Common mistakes:


  • Arching the lower back off the bench.

  • Dropping the dumbbells too quickly.

  • Locking out the elbows forcefully at the top.

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Muscles Worked by Tekanan Bangku Dumbbell Menurun

Primary Chest
Secondary
TricepsShoulders

Equipment

  • Dumbbells

Calories Burned Doing Tekanan Bangku Dumbbell Menurun

Calorie Calculator

MET 4.5
Estimated burn
158 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Tekanan Bangku Dumbbell Menurun

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 Menurun

What muscles does Tekanan Bangku Dumbbell Menurun work?

Tekanan Bangku Dumbbell Menurun primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Tekanan Bangku Dumbbell Menurun correctly?

A chest press variation performed on a decline bench using dumbbells to target the lower portion of the pectorals. 💡 Instructions: Lie back on a decline...

Is Tekanan Bangku Dumbbell Menurun good for beginners?

Tekanan Bangku Dumbbell Menurun 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 Menurun?

Tekanan Bangku Dumbbell Menurun requires: Dumbbells.

What are the benefits of Tekanan Bangku Dumbbell Menurun?

Tekanan Bangku Dumbbell Menurun strengthens the Chest, engages the Triceps and Shoulders.

What exercises are similar to Tekanan Bangku Dumbbell Menurun?

Similar exercises to Tekanan Bangku Dumbbell Menurun include Tekan bangku barbel, Mesin Tekanan Bangku, Tekanan Bangku Barbel dengan Pegangan Dekat, Push-Up dengan Pegangan Dekat.

Is Tekanan Bangku Dumbbell Menurun better than Tekan bangku barbel?

Both Tekanan Bangku Dumbbell Menurun and Tekan bangku barbel target the Chest. Choose based on your available equipment and training goals.

Alternative Exercises

Tekan bangku barbel
MET 5

Tekan bangku barbel

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  • Bench
Mesin Tekanan Bangku
MET 4.5

Mesin Tekanan Bangku

  • Machine
Tekanan Bangku Barbel dengan Pegangan Dekat
MET 4.5

Tekanan Bangku Barbel dengan Pegangan Dekat

  • Olympic Barbell
  • Bench
Push-Up dengan Pegangan Dekat
MET 5

Push-Up dengan Pegangan Dekat

  • No equipment
Tekan bangku menurun
MET 5

Tekan bangku menurun

  • Olympic Barbell

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