Tekanan Dumbbell Miring – Bergantian

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

MET 4.5 Chest TricepsShoulders DumbbellsBench

Tekanan Dumbbell Miring – Bergantian 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 Dumbbell Miring – Bergantian

An incline dumbbell bench press performed one arm at a time while the other arm remains locked out to focus on each side and challenge stability.

💡 Instructions:

Set the bench to 30–45° and plant your feet; hold two dumbbells above your upper chest in a neutral grip (palms facing each other).
Keep one arm extended while you lower the other dumbbell to the outside of your upper chest.
Keep your forearm vertical and elbows around 45° to your torso; pause briefly.
Press the working dumbbell back to the top and re-lock it while keeping your shoulder blades retracted.
Alternate sides for the desired reps, maintaining a steady, controlled rhythm.

⚠️ Common mistakes:

Letting the non-working arm bend or drift from the locked position.
Flaring the elbow too wide or tucking it excessively.
Bouncing the dumbbell or losing control at the bottom.
Overarching the lower back and losing core tension.

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Muscles Worked by Tekanan Dumbbell Miring – Bergantian

Primary Chest

Secondary

TricepsShoulders

Equipment

Dumbbells
Bench

Calories Burned Doing Tekanan Dumbbell Miring – Bergantian

Your weight

Duration

min

Estimated burn

158 calories

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

Quick Facts: Tekanan Dumbbell Miring – Bergantian

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 Dumbbell Miring – Bergantian

What muscles does Tekanan Dumbbell Miring – Bergantian work?

Tekanan Dumbbell Miring – Bergantian primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Tekanan Dumbbell Miring – Bergantian correctly?

An incline dumbbell bench press performed one arm at a time while the other arm remains locked out to focus on each side and challenge stability. 💡...

Is Tekanan Dumbbell Miring – Bergantian good for beginners?

Tekanan Dumbbell Miring – Bergantian has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Tekanan Dumbbell Miring – Bergantian?

Tekanan Dumbbell Miring – Bergantian requires: Dumbbells, Bench.

What are the benefits of Tekanan Dumbbell Miring – Bergantian?

Tekanan Dumbbell Miring – Bergantian strengthens the Chest, engages the Triceps and Shoulders.

What exercises are similar to Tekanan Dumbbell Miring – Bergantian?

Similar exercises to Tekanan Dumbbell Miring – Bergantian include Tekanan Dumbbell Miring Bergantian, Tekan bangku barbel, Mesin Tekanan Bangku, Tekanan Bangku Barbel dengan Pegangan Dekat.

Is Tekanan Dumbbell Miring – Bergantian better than Tekanan Dumbbell Miring Bergantian?

Both Tekanan Dumbbell Miring – Bergantian and Tekanan Dumbbell Miring Bergantian target the Chest. Choose based on your available equipment and training goals.

Alternative Exercises

MET 4.5