Đẩy Tạ Tay Giảm

Learn how to do Đẩy Tạ Tay Giảm with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Chest TricepsShoulders Dumbbells

Đẩy Tạ Tay Giảm is a Dumbbells 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 Tay Giảm

A chest press variation performed on a decline bench using dumbbells to target the lower portion of the pectorals.


💡 Instructions:


  • Lie back on a decline bench holding a dumbbell in each hand above your chest, palms facing forward.

  • Keep your feet secure under the leg pads and your back pressed into the bench.

  • Lower the dumbbells slowly to the sides of your chest, elbows at about 90 degrees.

  • Press the dumbbells upward until your arms are fully extended without locking your elbows.

  • Maintain control throughout the movement and keep your wrists aligned.


⚠️ Common mistakes:


  • Arching the lower back off the bench.

  • Dropping the dumbbells too quickly.

  • Locking out the elbows forcefully at the top.

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Muscles Worked by Đẩy Tạ Tay Giảm

Primary Chest
Secondary
TricepsShoulders

Equipment

  • Dumbbells

Calories Burned Doing Đẩy Tạ Tay Giảm

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Đẩy Tạ Tay Giảm

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: Đẩy Tạ Tay Giảm

What muscles does Đẩy Tạ Tay Giảm work?

Đẩy Tạ Tay Giảm primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Đẩy Tạ Tay Giảm correctly?

A chest press variation performed on a decline bench using dumbbells to target the lower portion of the pectorals. 💡 Instructions: Lie back on a decline...

Is Đẩy Tạ Tay Giảm good for beginners?

Đẩy Tạ Tay Giảm 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 Tay Giảm?

Đẩy Tạ Tay Giảm requires: Dumbbells.

What are the benefits of Đẩy Tạ Tay Giảm?

Đẩy Tạ Tay Giảm strengthens the Chest, engages the Triceps and Shoulders.

What exercises are similar to Đẩy Tạ Tay Giảm?

Similar exercises to Đẩy Tạ Tay Giảm include Đẩy ngực ghế đòn, Máy Đẩy Tạ, Đẩy Tạ Đòn với Nắm Gần, Chống đẩy với tay nắm gần.

Is Đẩy Tạ Tay Giảm better than Đẩy ngực ghế đòn?

Both Đẩy Tạ Tay Giảm and Đẩy ngực ghế đòn target the Chest. Choose based on your available equipment and training goals.

Alternative Exercises

Đẩy ngực ghế đòn
MET 5

Đẩy ngực ghế đòn

  • Olympic Barbell
  • Bench
Máy Đẩy Tạ
MET 4.5

Máy Đẩy Tạ

  • Machine
Đẩy Tạ Đòn với Nắm Gần
MET 4.5

Đẩy Tạ Đòn với Nắm Gần

  • Olympic Barbell
  • Bench
Chống đẩy với tay nắm gần
MET 5

Chống đẩy với tay nắm gần

  • No equipment
Đẩy ngực ghế dốc
MET 5

Đẩy ngực ghế dốc

  • Olympic Barbell

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