Bonyeza benchi la dumbbell
Learn how to do Bonyeza benchi la dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Bonyeza benchi la dumbbell is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..
How to Do Bonyeza benchi la dumbbell
1 - Grab the dumbbells at the right weight for your reps.
2 - Lie on your back on a bench and bring the dumbbells right above you with arms straight, at shoulder width.
Nice, you're in the starting position 👌
3 - Now, slowly lower the dumbbells by bending your elbows until they reach the sides of your upper chest.
Throughout the movement, your forearms should stay perpendicular to the floor.
4 - After a very short pause, push the dumbbells back to the starting position while squeezing your pecs.
5 - Once all reps are done, bring the dumbbells to your chest before sitting up. Then place them on your knees to set them down.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
You're a coach? Bonyeza benchi la dumbbell is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Bonyeza benchi la dumbbell
Equipment
- Dumbbells
Calories Burned Doing Bonyeza benchi la dumbbell
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Bonyeza benchi la dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Chest
- Secondary muscles
- Triceps, Shoulders
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Bonyeza benchi la dumbbell
What muscles does Bonyeza benchi la dumbbell work?
Bonyeza benchi la dumbbell primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Bonyeza benchi la dumbbell correctly?
How to perform this exercise correctly 😎 1 - Grab the dumbbells at the right weight for your reps. 2 - Lie on your back on a bench and bring the dumbbe
Is Bonyeza benchi la dumbbell good for beginners?
Bonyeza benchi la dumbbell has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Bonyeza benchi la dumbbell?
Bonyeza benchi la dumbbell requires: Dumbbells.
What are the benefits of Bonyeza benchi la dumbbell?
Bonyeza benchi la dumbbell strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Bonyeza benchi la dumbbell?
Similar exercises to Bonyeza benchi la dumbbell include Bonyeza benchi la barbell, Bench Press Machine, Close Grip Barbell Bench Press, Push-Up na Kushika Karibu.
Is Bonyeza benchi la dumbbell better than Bonyeza benchi la barbell?
Both Bonyeza benchi la dumbbell and Bonyeza benchi la barbell target the Chest. Choose based on your available equipment and training goals.
Alternative Exercises
Add Bonyeza benchi la dumbbell to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
