Tekanan Dumbbell Miring dengan Pegangan Terbalik

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

4K
MET 4.5 Chest ShouldersTriceps DumbbellsBench

Tekanan Dumbbell Miring dengan Pegangan Terbalik is a Dumbbells/Bench exercise that primarily targets the Chest, with secondary activation of the Shoulders, Triceps. 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 dengan Pegangan Terbalik

An upper chest press variation performed on an incline bench with a supinated (underhand) grip, keeping the palms facing the lifter throughout the movement.


💡 Instructions:


  • Set an incline bench to about 30–45°. Sit down holding a dumbbell in each hand with palms facing you (supinated grip) and dumbbells at upper chest level.

  • Keep your elbows tucked at about a 30–45° angle from your torso.

  • Press the dumbbells upward over your upper chest, maintaining the underhand grip throughout.

  • Stop just short of locking out the elbows to keep tension on the chest.

  • Lower the dumbbells slowly back to the starting position under control.


⚠️ Common mistakes:


  • Allowing the wrists or grip to rotate away from the underhand position.

  • Flaring the elbows too wide, stressing the shoulders.

  • Arching the lower back excessively.

  • Bouncing the dumbbells off the chest.

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Muscles Worked by Tekanan Dumbbell Miring dengan Pegangan Terbalik

Primary Chest
Secondary
ShouldersTriceps

Equipment

  • Dumbbells
  • Bench

Calories Burned Doing Tekanan Dumbbell Miring dengan Pegangan Terbalik

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Tekanan Dumbbell Miring dengan Pegangan Terbalik

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Shoulders, Triceps
MET value
4.5
Calories (30 min, 70kg)
≈ 158 cal
Video quality
4K with male and female demonstrations

FAQ: Tekanan Dumbbell Miring dengan Pegangan Terbalik

What muscles does Tekanan Dumbbell Miring dengan Pegangan Terbalik work?

Tekanan Dumbbell Miring dengan Pegangan Terbalik primarily targets the Chest, with secondary engagement of the Shoulders, Triceps.

How do you do Tekanan Dumbbell Miring dengan Pegangan Terbalik correctly?

An upper chest press variation performed on an incline bench with a supinated (underhand) grip, keeping the palms facing the lifter throughout the...

Is Tekanan Dumbbell Miring dengan Pegangan Terbalik good for beginners?

Tekanan Dumbbell Miring 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 Dumbbell Miring dengan Pegangan Terbalik?

Tekanan Dumbbell Miring dengan Pegangan Terbalik requires: Dumbbells, Bench.

What are the benefits of Tekanan Dumbbell Miring dengan Pegangan Terbalik?

Tekanan Dumbbell Miring dengan Pegangan Terbalik strengthens the Chest, engages the Shoulders and Triceps.

What exercises are similar to Tekanan Dumbbell Miring dengan Pegangan Terbalik?

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

Is Tekanan Dumbbell Miring dengan Pegangan Terbalik better than Tekanan Dumbbell Miring Bergantian?

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

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