Tekanan Bangku Dumbbell Satu Lengan
Learn how to do Tekanan Bangku Dumbbell Satu Lengan with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekanan Bangku Dumbbell Satu Lengan is a Dumbbells/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 Dumbbell Satu Lengan
A unilateral chest press performed on a flat bench using one dumbbell to build strength, stability, and balance between sides.
💡 Instructions:
Lie flat on the bench with feet firmly on the ground, holding one dumbbell above your chest with your arm fully extended.
Keep your core tight to prevent rotation.
Lower the dumbbell slowly until your elbow is at about 90 degrees.
Press the dumbbell back up until your arm is fully extended.
Complete all reps on one side before switching.
⚠️ Common mistakes:
Rotating or twisting the torso during the press
Lowering the dumbbell too quickly
Overarching the lower back
You're a coach? Tekanan Bangku Dumbbell Satu Lengan is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Tekanan Bangku Dumbbell Satu Lengan
Equipment
- Dumbbells
- Bench
Calories Burned Doing Tekanan Bangku Dumbbell Satu Lengan
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekanan Bangku Dumbbell Satu Lengan
- 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 Satu Lengan
What muscles does Tekanan Bangku Dumbbell Satu Lengan work?
Tekanan Bangku Dumbbell Satu Lengan primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Tekanan Bangku Dumbbell Satu Lengan correctly?
A unilateral chest press performed on a flat bench using one dumbbell to build strength, stability, and balance between sides. 💡 Instructions: Lie flat...
Is Tekanan Bangku Dumbbell Satu Lengan good for beginners?
Tekanan Bangku Dumbbell Satu Lengan 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 Satu Lengan?
Tekanan Bangku Dumbbell Satu Lengan requires: Dumbbells, Bench.
What are the benefits of Tekanan Bangku Dumbbell Satu Lengan?
Tekanan Bangku Dumbbell Satu Lengan strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Tekanan Bangku Dumbbell Satu Lengan?
Similar exercises to Tekanan Bangku Dumbbell Satu Lengan include Tekanan Dumbbell Miring Bergantian, Tekan bangku barbel, Mesin Tekanan Bangku, Tekanan Bangku Barbel dengan Pegangan Dekat.
Is Tekanan Bangku Dumbbell Satu Lengan better than Tekanan Dumbbell Miring Bergantian?
Both Tekanan Bangku Dumbbell Satu Lengan and Tekanan Dumbbell Miring Bergantian target the Chest. Choose based on your available equipment and training goals.
Alternative Exercises
Add Tekanan Bangku Dumbbell Satu Lengan to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
