Đẩy Tạ Tay Nghiêng với Nắm Ngược
Learn how to do Đẩy Tạ Tay Nghiêng với Nắm Ngược with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy Tạ Tay Nghiêng với Nắm Ngược is a Dumbbells/Bench exercise that primarily targets the Chest, with secondary activation of the Shoulders, Triceps. 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 Nghiêng với Nắm Ngược
An upper chest press variation performed on an incline bench with a supinated (underhand) grip, keeping the palms facing the lifter throughout the movement.
💡 Instructions:
Set an incline bench to about 30–45°. Sit down holding a dumbbell in each hand with palms facing you (supinated grip) and dumbbells at upper chest level.
Keep your elbows tucked at about a 30–45° angle from your torso.
Press the dumbbells upward over your upper chest, maintaining the underhand grip throughout.
Stop just short of locking out the elbows to keep tension on the chest.
Lower the dumbbells slowly back to the starting position under control.
⚠️ Common mistakes:
Allowing the wrists or grip to rotate away from the underhand position.
Flaring the elbows too wide, stressing the shoulders.
Arching the lower back excessively.
Bouncing the dumbbells off the chest.
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Start Free TrialMuscles Worked by Đẩy Tạ Tay Nghiêng với Nắm Ngược
Equipment
- Dumbbells
- Bench
Calories Burned Doing Đẩy Tạ Tay Nghiêng với Nắm Ngược
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy Tạ Tay Nghiêng với Nắm Ngược
- Type
- Dumbbells exercise
- Primary muscle
- Chest
- Secondary muscles
- Shoulders, Triceps
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Đẩy Tạ Tay Nghiêng với Nắm Ngược
What muscles does Đẩy Tạ Tay Nghiêng với Nắm Ngược work?
Đẩy Tạ Tay Nghiêng với Nắm Ngược primarily targets the Chest, with secondary engagement of the Shoulders, Triceps.
How do you do Đẩy Tạ Tay Nghiêng với Nắm Ngược correctly?
An upper chest press variation performed on an incline bench with a supinated (underhand) grip, keeping the palms facing the lifter throughout the...
Is Đẩy Tạ Tay Nghiêng với Nắm Ngược good for beginners?
Đẩy Tạ Tay Nghiêng với Nắm Ngược 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 Nghiêng với Nắm Ngược?
Đẩy Tạ Tay Nghiêng với Nắm Ngược requires: Dumbbells, Bench.
What are the benefits of Đẩy Tạ Tay Nghiêng với Nắm Ngược?
Đẩy Tạ Tay Nghiêng với Nắm Ngược strengthens the Chest, engages the Shoulders and Triceps.
What exercises are similar to Đẩy Tạ Tay Nghiêng với Nắm Ngược?
Similar exercises to Đẩy Tạ Tay Nghiêng với Nắm Ngược include Đẩy Tạ Tay Nghiêng Xen Kẽ, Đẩy ngực ghế đòn, Máy Đẩy Tạ, Đẩy Tạ Đòn với Nắm Gần.
Is Đẩy Tạ Tay Nghiêng với Nắm Ngược better than Đẩy Tạ Tay Nghiêng Xen Kẽ?
Both Đẩy Tạ Tay Nghiêng với Nắm Ngược and Đẩy Tạ Tay Nghiêng Xen Kẽ target the Chest. Choose based on your available equipment and training goals.
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