Mesin Tekanan Bangku
Learn how to do Mesin Tekanan Bangku with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Mesin Tekanan Bangku is a Machine 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 Mesin Tekanan Bangku
A horizontal pushing exercise performed on a bench press machine to target the chest, triceps, and shoulders while providing stability and controlled resistance.
💡 Instructions:
Sit or lie on the machine with your back firmly against the pad and feet flat on the floor.
Grip the handles slightly wider than shoulder-width.
Keep your chest up and shoulders back.
Press the handles forward until your arms are almost fully extended without locking your elbows.
Slowly return to the starting position under control.
⚠️ Common mistakes:
Locking the elbows at the top of the movement.
Shrugging the shoulders during the press.
Moving too quickly and using momentum instead of control.
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Start Free TrialMuscles Worked by Mesin Tekanan Bangku
Equipment
- Machine
Calories Burned Doing Mesin Tekanan Bangku
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Mesin Tekanan Bangku
- Type
- Machine 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: Mesin Tekanan Bangku
What muscles does Mesin Tekanan Bangku work?
Mesin Tekanan Bangku primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Mesin Tekanan Bangku correctly?
A horizontal pushing exercise performed on a bench press machine to target the chest, triceps, and shoulders while providing stability and controlled...
Is Mesin Tekanan Bangku good for beginners?
Mesin Tekanan Bangku has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Mesin Tekanan Bangku?
Mesin Tekanan Bangku requires: Machine.
What are the benefits of Mesin Tekanan Bangku?
Mesin Tekanan Bangku strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Mesin Tekanan Bangku?
Similar exercises to Mesin Tekanan Bangku include Tekanan Dumbbell Condong Bergantian, Tekan bangku barbel, Tekanan Bangku Barbel dengan Pegangan Dekat, Push-Up dengan Pegangan Dekat.
Is Mesin Tekanan Bangku better than Tekanan Dumbbell Condong Bergantian?
Both Mesin Tekanan Bangku and Tekanan Dumbbell Condong Bergantian target the Chest. Choose based on your available equipment and training goals.
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