Ndege ya kifua ya dumbbell
Learn how to do Ndege ya kifua ya dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Ndege ya kifua ya dumbbell is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Shoulders, Biceps. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Ndege ya kifua ya 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 in an arc motion until your pecs are fully stretched.
Throughout the movement, your arms don't move.
4 - After a very short pause, return to the starting position while squeezing your pecs using the same arc motion.
5 - Once all reps are done, slowly drop the dumbbells to the sides of the bench.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
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Start Free TrialMuscles Worked by Ndege ya kifua ya dumbbell
Equipment
- Dumbbells
Calories Burned Doing Ndege ya kifua ya dumbbell
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Ndege ya kifua ya dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Chest
- Secondary muscles
- Shoulders, Biceps
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Ndege ya kifua ya dumbbell
What muscles does Ndege ya kifua ya dumbbell work?
Ndege ya kifua ya dumbbell primarily targets the Chest, with secondary engagement of the Shoulders, Biceps.
How do you do Ndege ya kifua ya 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 Ndege ya kifua ya dumbbell good for beginners?
Ndege ya kifua ya dumbbell has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Ndege ya kifua ya dumbbell?
Ndege ya kifua ya dumbbell requires: Dumbbells.
What are the benefits of Ndege ya kifua ya dumbbell?
Ndege ya kifua ya dumbbell strengthens the Chest, engages the Shoulders and Biceps.
What exercises are similar to Ndege ya kifua ya dumbbell?
Similar exercises to Ndege ya kifua ya dumbbell include Bonyeza benchi la barbell, Bench Press Machine, Close Grip Barbell Bench Press, Push-Up na Kushika Karibu.
Is Ndege ya kifua ya dumbbell better than Bonyeza benchi la barbell?
Both Ndege ya kifua ya dumbbell and Bonyeza benchi la barbell target the Chest. Choose based on your available equipment and training goals.
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