Đẩy Tạ Đòn với Nắm Gần
Learn how to do Đẩy Tạ Đòn với Nắm Gần with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy Tạ Đòn với Nắm Gần is a Olympic Barbell/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 Đẩy Tạ Đòn với Nắm Gần
A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders.
💡 Instructions:
Lie on a flat bench with your feet flat on the floor.
Grip the barbell with hands shoulder-width apart or slightly narrower.
Unrack the bar and hold it above your chest with arms extended.
Lower the bar slowly to your lower chest while keeping your elbows tucked in.
Push the bar back up to the starting position, fully extending your arms.
⚠️ Common mistakes:
Allowing elbows to flare out excessively
Bouncing the bar off the chest
Not keeping wrists aligned with forearms
You're a coach? Đẩy Tạ Đòn với Nắm Gần is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Đẩy Tạ Đòn với Nắm Gần
Equipment
- Olympic Barbell
- Bench
Calories Burned Doing Đẩy Tạ Đòn với Nắm Gần
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy Tạ Đòn với Nắm Gần
- Type
- Olympic Barbell 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: Đẩy Tạ Đòn với Nắm Gần
What muscles does Đẩy Tạ Đòn với Nắm Gần work?
Đẩy Tạ Đòn với Nắm Gần primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Đẩy Tạ Đòn với Nắm Gần correctly?
A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders. 💡 Instructions: Lie on a flat bench with...
Is Đẩy Tạ Đòn với Nắm Gần good for beginners?
Đẩy Tạ Đòn với Nắm Gần has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Đẩy Tạ Đòn với Nắm Gần?
Đẩy Tạ Đòn với Nắm Gần requires: Olympic Barbell, Bench.
What are the benefits of Đẩy Tạ Đòn với Nắm Gần?
Đẩy Tạ Đòn với Nắm Gần strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Đẩy Tạ Đòn với Nắm Gần?
Similar exercises to Đẩy Tạ Đòn với Nắm Gần include Đẩy Tạ Tay Nghiêng Xen Kẽ, Máy Đẩy Tạ, Chống đẩy với tay nắm gần, Đẩy ngực ghế dốc.
Is Đẩy Tạ Đòn với Nắm Gần better than Đẩy Tạ Tay Nghiêng Xen Kẽ?
Both Đẩy Tạ Đòn với Nắm Gần and Đẩy Tạ Tay Nghiêng Xen Kẽ target the Chest. Choose based on your available equipment and training goals.
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