Tekanan Bangku Dumbbell Condong Satu Lengan
Learn how to do Tekanan Bangku Dumbbell Condong Satu Lengan with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekanan Bangku Dumbbell Condong 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 Condong Satu Lengan
An incline dumbbell bench press performed with one arm at a time to focus on unilateral strength, stability, and core engagement.
💡 Instructions:
Set the bench to 30–45° and plant your feet firmly.
Hold a dumbbell in one hand above your chest, palm facing forward, and place your free hand on your torso for stability.
Lower the dumbbell slowly to the outside of your upper chest, keeping your forearm vertical and elbow at about 45° to your torso.
Press the dumbbell back to the starting position, keeping your core engaged and torso stable.
Complete the desired reps on one side before switching arms.
⚠️ Common mistakes:
Letting the torso twist or the shoulder roll forward.
Bouncing the dumbbell off the chest.
Flaring the elbow too much or tucking it excessively.
Overarching the lower back.
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Start Free TrialMuscles Worked by Tekanan Bangku Dumbbell Condong Satu Lengan
Equipment
- Dumbbells
- Bench
Calories Burned Doing Tekanan Bangku Dumbbell Condong Satu Lengan
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekanan Bangku Dumbbell Condong 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 Condong Satu Lengan
What muscles does Tekanan Bangku Dumbbell Condong Satu Lengan work?
Tekanan Bangku Dumbbell Condong Satu Lengan primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Tekanan Bangku Dumbbell Condong Satu Lengan correctly?
An incline dumbbell bench press performed with one arm at a time to focus on unilateral strength, stability, and core engagement. 💡 Instructions: Set the...
Is Tekanan Bangku Dumbbell Condong Satu Lengan good for beginners?
Tekanan Bangku Dumbbell Condong 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 Condong Satu Lengan?
Tekanan Bangku Dumbbell Condong Satu Lengan requires: Dumbbells, Bench.
What are the benefits of Tekanan Bangku Dumbbell Condong Satu Lengan?
Tekanan Bangku Dumbbell Condong Satu Lengan strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Tekanan Bangku Dumbbell Condong Satu Lengan?
Similar exercises to Tekanan Bangku Dumbbell Condong Satu Lengan include Tekanan Dumbbell Condong Bergantian, Tekan bangku barbel, Mesin Tekanan Bangku, Tekanan Bangku Barbel dengan Pegangan Dekat.
Is Tekanan Bangku Dumbbell Condong Satu Lengan better than Tekanan Dumbbell Condong Bergantian?
Both Tekanan Bangku Dumbbell Condong Satu Lengan and Tekanan Dumbbell Condong Bergantian target the Chest. Choose based on your available equipment and training goals.
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