Tekanan Dumbbell dengan Putaran

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

4K
MET 4.5 Chest Triceps Dumbbells

Tekanan Dumbbell dengan Putaran is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the 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 dengan Putaran

A dumbbell bench press variation where you rotate your wrists from a neutral grip at the top to a pronated grip at the bottom for increased chest activation.


💡 Instructions:


  • Lie on a flat bench with feet planted and hold a dumbbell in each hand above your chest in a neutral grip, palms facing each other.

  • Lower the dumbbells toward your chest while rotating your wrists outward to a pronated grip.

  • Keep elbows at about a 45° angle to your torso.

  • Press the dumbbells back up while rotating the wrists inward to return to a neutral grip.

  • Maintain control during the entire movement.


⚠️ Common mistakes:


  • Dropping the dumbbells too quickly.

  • Letting wrists collapse inward or outward excessively.

  • Arching the lower back excessively.

  • Rotating too early or too late in the movement.

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Muscles Worked by Tekanan Dumbbell dengan Putaran

Primary Chest
Secondary
Triceps

Equipment

  • Dumbbells

Calories Burned Doing Tekanan Dumbbell dengan Putaran

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Tekanan Dumbbell dengan Putaran

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

FAQ: Tekanan Dumbbell dengan Putaran

What muscles does Tekanan Dumbbell dengan Putaran work?

Tekanan Dumbbell dengan Putaran primarily targets the Chest, with secondary engagement of the Triceps.

How do you do Tekanan Dumbbell dengan Putaran correctly?

A dumbbell bench press variation where you rotate your wrists from a neutral grip at the top to a pronated grip at the bottom for increased chest...

Is Tekanan Dumbbell dengan Putaran good for beginners?

Tekanan Dumbbell dengan Putaran 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 dengan Putaran?

Tekanan Dumbbell dengan Putaran requires: Dumbbells.

What are the benefits of Tekanan Dumbbell dengan Putaran?

Tekanan Dumbbell dengan Putaran strengthens the Chest, engages the Triceps.

What exercises are similar to Tekanan Dumbbell dengan Putaran?

Similar exercises to Tekanan Dumbbell dengan Putaran include Tekan bangku barbel, Mesin Tekanan Bangku, Tekanan Bangku Barbel dengan Pegangan Dekat, Push-Up dengan Pegangan Dekat.

Is Tekanan Dumbbell dengan Putaran better than Tekan bangku barbel?

Both Tekanan Dumbbell dengan Putaran and Tekan bangku barbel target the Chest. Choose based on your available equipment and training goals.

Alternative Exercises

Tekan bangku barbel
MET 5

Tekan bangku barbel

  • Olympic Barbell
  • Bench
Mesin Tekanan Bangku
MET 4.5

Mesin Tekanan Bangku

  • Machine
Tekanan Bangku Barbel dengan Pegangan Dekat
MET 4.5

Tekanan Bangku Barbel dengan Pegangan Dekat

  • Olympic Barbell
  • Bench
Push-Up dengan Pegangan Dekat
MET 5

Push-Up dengan Pegangan Dekat

  • No equipment
Tekan bangku menurun
MET 5

Tekan bangku menurun

  • Olympic Barbell

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