Bonyeza benchi la kushuka
Learn how to do Bonyeza benchi la kushuka with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Bonyeza benchi la kushuka is a Olympic Barbell 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 kushuka
1 - Set up on a decline bench press and load the bar to a weight that lets you properly complete the given reps. Don't forget to place the safety clips on the ends.
2 - Lie on your back, secure your legs and grab the bar with a medium grip (a 90° angle should form between your forearms and upper arms). Lift the bar off the rack and bring it right above you.
Nice, you're in the starting position 👌
3 - Now, slowly lower the bar until it touches the center of your chest.
4 - After a very short pause, push the bar back to the starting position while squeezing your pecs.
5 - Once all reps are done, rack the bar back in place.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
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Start Free TrialMuscles Worked by Bonyeza benchi la kushuka
Equipment
- Olympic Barbell
Calories Burned Doing Bonyeza benchi la kushuka
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Bonyeza benchi la kushuka
- Type
- Olympic Barbell 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 kushuka
What muscles does Bonyeza benchi la kushuka work?
Bonyeza benchi la kushuka primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Bonyeza benchi la kushuka correctly?
How to perform this exercise correctly 😎 1 - Set up on a decline bench press and load the bar to a weight that lets you properly complete the given reps.
Is Bonyeza benchi la kushuka good for beginners?
Bonyeza benchi la kushuka 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 kushuka?
Bonyeza benchi la kushuka requires: Olympic Barbell.
What are the benefits of Bonyeza benchi la kushuka?
Bonyeza benchi la kushuka strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Bonyeza benchi la kushuka?
Similar exercises to Bonyeza benchi la kushuka include Kubadilisha Incline Dumbbell Press, Bonyeza benchi la barbell, Bench Press Machine, Close Grip Barbell Bench Press.
Is Bonyeza benchi la kushuka better than Kubadilisha Incline Dumbbell Press?
Both Bonyeza benchi la kushuka and Kubadilisha Incline Dumbbell Press target the Chest. Choose based on your available equipment and training goals.
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