Đẩy ngực ghế dốc
Learn how to do Đẩy ngực ghế dốc with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy ngực ghế dốc 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 Đẩy ngực ghế dốc
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 Đẩy ngực ghế dốc
Equipment
- Olympic Barbell
Calories Burned Doing Đẩy ngực ghế dốc
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy ngực ghế dốc
- 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: Đẩy ngực ghế dốc
What muscles does Đẩy ngực ghế dốc work?
Đẩy ngực ghế dốc primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Đẩy ngực ghế dốc 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 Đẩy ngực ghế dốc good for beginners?
Đẩy ngực ghế dốc has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Đẩy ngực ghế dốc?
Đẩy ngực ghế dốc requires: Olympic Barbell.
What are the benefits of Đẩy ngực ghế dốc?
Đẩy ngực ghế dốc strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Đẩy ngực ghế dốc?
Similar exercises to Đẩy ngực ghế dốc include Đẩy Tạ Tay Nghiêng Xen Kẽ, Đẩy ngực ghế đòn, Máy Đẩy Tạ, Đẩy Tạ Đòn với Nắm Gần.
Is Đẩy ngực ghế dốc better than Đẩy Tạ Tay Nghiêng Xen Kẽ?
Both Đẩy ngực ghế dốc and Đẩy Tạ Tay Nghiêng Xen Kẽ target the Chest. Choose based on your available equipment and training goals.
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