Đẩy Tạ Tay Ép
Learn how to do Đẩy Tạ Tay Ép with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy Tạ Tay Ép is a Dumbbells/Bench exercise that primarily targets the Chest, with secondary activation of the Triceps. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..
How to Do Đẩy Tạ Tay Ép
A chest press variation where you keep the dumbbells pressed together throughout the movement to increase pectoral activation.
💡 Instructions:
Lie flat on a bench holding two dumbbells above your chest with a neutral grip, pressing them together.
Keep the dumbbells in contact throughout the entire movement.
Lower them slowly to your chest while maintaining pressure between them.
Push the dumbbells back up to the starting position, squeezing your chest at the top.
Maintain a controlled tempo and avoid arching your lower back.
⚠️ Common mistakes:
Letting the dumbbells drift apart.
Dropping the elbows too low and losing shoulder stability.
Using excessive weight and compromising form.
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Start Free TrialMuscles Worked by Đẩy Tạ Tay Ép
Equipment
- Dumbbells
- Bench
Calories Burned Doing Đẩy Tạ Tay Ép
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy Tạ Tay Ép
- Type
- Dumbbells exercise
- Primary muscle
- Chest
- Secondary muscles
- Triceps
- MET value
- 4
- Calories (30 min, 70kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Đẩy Tạ Tay Ép
What muscles does Đẩy Tạ Tay Ép work?
Đẩy Tạ Tay Ép primarily targets the Chest, with secondary engagement of the Triceps.
How do you do Đẩy Tạ Tay Ép correctly?
A chest press variation where you keep the dumbbells pressed together throughout the movement to increase pectoral activation. 💡 Instructions: Lie flat...
Is Đẩy Tạ Tay Ép good for beginners?
Đẩy Tạ Tay Ép has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Đẩy Tạ Tay Ép?
Đẩy Tạ Tay Ép requires: Dumbbells, Bench.
What are the benefits of Đẩy Tạ Tay Ép?
Đẩy Tạ Tay Ép strengthens the Chest, engages the Triceps.
What exercises are similar to Đẩy Tạ Tay Ép?
Similar exercises to Đẩy Tạ Tay Ép include Đẩy Tạ Tay Nghiêng Xen Kẽ, Đẩy ngực ghế đòn, Máy Đẩy Tạ, Đẩy Tạ Đòn với Nắm Gần.
Is Đẩy Tạ Tay Ép better than Đẩy Tạ Tay Nghiêng Xen Kẽ?
Both Đẩy Tạ Tay Ép and Đẩy Tạ Tay Nghiêng Xen Kẽ target the Chest. Choose based on your available equipment and training goals.
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