Đẩy Tạ Tay Một Tay
Learn how to do Đẩy Tạ Tay Một Tay with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy Tạ Tay Một Tay 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 Đẩy Tạ Tay Một Tay
A unilateral chest press performed on a flat bench using one dumbbell to build strength, stability, and balance between sides.
💡 Instructions:
Lie flat on the bench with feet firmly on the ground, holding one dumbbell above your chest with your arm fully extended.
Keep your core tight to prevent rotation.
Lower the dumbbell slowly until your elbow is at about 90 degrees.
Press the dumbbell back up until your arm is fully extended.
Complete all reps on one side before switching.
⚠️ Common mistakes:
Rotating or twisting the torso during the press
Lowering the dumbbell too quickly
Overarching the lower back
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Start Free TrialMuscles Worked by Đẩy Tạ Tay Một Tay
Equipment
- Dumbbells
- Bench
Calories Burned Doing Đẩy Tạ Tay Một Tay
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy Tạ Tay Một Tay
- 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 Một Tay
What muscles does Đẩy Tạ Tay Một Tay work?
Đẩy Tạ Tay Một Tay primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Đẩy Tạ Tay Một Tay correctly?
A unilateral chest press performed on a flat bench using one dumbbell to build strength, stability, and balance between sides. 💡 Instructions: Lie flat...
Is Đẩy Tạ Tay Một Tay good for beginners?
Đẩy Tạ Tay Một Tay 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 Một Tay?
Đẩy Tạ Tay Một Tay requires: Dumbbells, Bench.
What are the benefits of Đẩy Tạ Tay Một Tay?
Đẩy Tạ Tay Một Tay strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Đẩy Tạ Tay Một Tay?
Similar exercises to Đẩy Tạ Tay Một Tay include Đẩy Tạ Tay Nghiêng Xen Kẽ, Đẩy ngực ghế đòn, Máy Đẩy Tạ, Đẩy Tạ Đòn với Nắm Gần.
Is Đẩy Tạ Tay Một Tay better than Đẩy Tạ Tay Nghiêng Xen Kẽ?
Both Đẩy Tạ Tay Một Tay and Đẩy Tạ Tay Nghiêng Xen Kẽ target the Chest. Choose based on your available equipment and training goals.
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