Ekstensi triceps dengan dumbel di bangku miring
Learn how to do Ekstensi triceps dengan dumbel di bangku miring with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Ekstensi triceps dengan dumbel di bangku miring is a Dumbbells exercise that primarily targets the Triceps, with secondary activation of the Shoulders. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Ekstensi triceps dengan dumbel di bangku miring
Lying on an incline bench, arms extended above your head with a supinated grip, lower the dumbbells behind your head by bending the elbows, then extend to return to the start position.
💡 Instructions:
Lie on an incline bench, holding a dumbbell in each hand with a supinated grip.
Start with arms fully extended above your chest.
Keeping elbows fixed, slowly lower the dumbbells behind your head by bending at the elbows.
Stretch the triceps at the bottom, then extend the elbows to return to start.
Keep your wrists neutral and avoid moving your shoulders.
⚠️ Common mistakes:
Letting the elbows flare out.
Using shoulder movement instead of isolating the triceps.
Dropping the dumbbells too low and losing tension.
Arching the lower back excessively.
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Start Free TrialMuscles Worked by Ekstensi triceps dengan dumbel di bangku miring
Equipment
- Dumbbells
Calories Burned Doing Ekstensi triceps dengan dumbel di bangku miring
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Ekstensi triceps dengan dumbel di bangku miring
- Type
- Dumbbells exercise
- Primary muscle
- Triceps
- Secondary muscles
- Shoulders
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Ekstensi triceps dengan dumbel di bangku miring
What muscles does Ekstensi triceps dengan dumbel di bangku miring work?
Ekstensi triceps dengan dumbel di bangku miring primarily targets the Triceps, with secondary engagement of the Shoulders.
How do you do Ekstensi triceps dengan dumbel di bangku miring correctly?
Lying on an incline bench, arms extended above your head with a supinated grip, lower the dumbbells behind your head by bending the elbows, then extend to
Is Ekstensi triceps dengan dumbel di bangku miring good for beginners?
Ekstensi triceps dengan dumbel di bangku miring has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Ekstensi triceps dengan dumbel di bangku miring?
Ekstensi triceps dengan dumbel di bangku miring requires: Dumbbells.
What are the benefits of Ekstensi triceps dengan dumbel di bangku miring?
Ekstensi triceps dengan dumbel di bangku miring strengthens the Triceps, engages the Shoulders.
What exercises are similar to Ekstensi triceps dengan dumbel di bangku miring?
Similar exercises to Ekstensi triceps dengan dumbel di bangku miring include Bench Triceps Dip, Bench Triceps Dip – Kaki Diperpanjang, Mesin Dip, Dumbbell Tate Press.
Is Ekstensi triceps dengan dumbel di bangku miring better than Bench Triceps Dip?
Both Ekstensi triceps dengan dumbel di bangku miring and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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