Bonyeza dumbbell ya mwinuko na mzunguko

Learn how to do Bonyeza dumbbell ya mwinuko na mzunguko with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Chest TricepsShoulders DumbbellsBench

Bonyeza dumbbell ya mwinuko na mzunguko 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 Bonyeza dumbbell ya mwinuko na mzunguko

How to perform this exercise correctly 😎

1 - Lie on an incline bench with a dumbbell in each hand.

2 - Your lower back should be slightly arched.

Nice, you're in the starting position 👌

3 - Now, press the dumbbells up while squeezing your pecs and bringing them face to face at the center of your chest.

4 - After a very short pause, return to the starting position.

Feel free to rewatch the video to fully understand the movement.
#Executionisking👑

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Muscles Worked by Bonyeza dumbbell ya mwinuko na mzunguko

Primary Chest
Secondary
TricepsShoulders

Equipment

  • Dumbbells
  • Bench

Calories Burned Doing Bonyeza dumbbell ya mwinuko na mzunguko

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Bonyeza dumbbell ya mwinuko na mzunguko

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: Bonyeza dumbbell ya mwinuko na mzunguko

What muscles does Bonyeza dumbbell ya mwinuko na mzunguko work?

Bonyeza dumbbell ya mwinuko na mzunguko primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Bonyeza dumbbell ya mwinuko na mzunguko correctly?

How to perform this exercise correctly 😎 1 - Lie on an incline bench with a dumbbell in each hand. 2 - Your lower back should be slightly arched. Nic

Is Bonyeza dumbbell ya mwinuko na mzunguko good for beginners?

Bonyeza dumbbell ya mwinuko na mzunguko has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Bonyeza dumbbell ya mwinuko na mzunguko?

Bonyeza dumbbell ya mwinuko na mzunguko requires: Dumbbells, Bench.

What are the benefits of Bonyeza dumbbell ya mwinuko na mzunguko?

Bonyeza dumbbell ya mwinuko na mzunguko strengthens the Chest, engages the Triceps and Shoulders.

What exercises are similar to Bonyeza dumbbell ya mwinuko na mzunguko?

Similar exercises to Bonyeza dumbbell ya mwinuko na mzunguko include Bench Triceps Dip, Benchi Triceps Dip – Miguu Imeongezwa, Mashine ya Dip, Dumbbell Bent Over Kickback.

Is Bonyeza dumbbell ya mwinuko na mzunguko better than Bench Triceps Dip?

Both Bonyeza dumbbell ya mwinuko na mzunguko and Bench Triceps Dip target the Chest. Choose based on your available equipment and training goals.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Benchi Triceps Dip – Miguu Imeongezwa
MET 5

Benchi Triceps Dip – Miguu Imeongezwa

  • Bench
Mashine ya Dip
MET 4.5

Mashine ya Dip

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Kurefusha triceps na dumbbell ukiwa umelala
MET 3.5

Kurefusha triceps na dumbbell ukiwa umelala

  • Dumbbells

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