Đẩy Tạ Tay Nghiêng – Xen Kẽ

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

MET 4.5 Chest TricepsShoulders DumbbellsBench

Đẩy Tạ Tay Nghiêng – Xen Kẽ 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 Nghiêng – Xen Kẽ

An incline dumbbell bench press performed one arm at a time while the other arm remains locked out to focus on each side and challenge stability.

💡 Instructions:

Set the bench to 30–45° and plant your feet; hold two dumbbells above your upper chest in a neutral grip (palms facing each other).
Keep one arm extended while you lower the other dumbbell to the outside of your upper chest.
Keep your forearm vertical and elbows around 45° to your torso; pause briefly.
Press the working dumbbell back to the top and re-lock it while keeping your shoulder blades retracted.
Alternate sides for the desired reps, maintaining a steady, controlled rhythm.

⚠️ Common mistakes:

Letting the non-working arm bend or drift from the locked position.
Flaring the elbow too wide or tucking it excessively.
Bouncing the dumbbell or losing control at the bottom.
Overarching the lower back and losing core tension.

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Muscles Worked by Đẩy Tạ Tay Nghiêng – Xen Kẽ

Primary Chest

Secondary

TricepsShoulders

Equipment

Dumbbells
Bench

Calories Burned Doing Đẩy Tạ Tay Nghiêng – Xen Kẽ

Your weight

Duration

min

Estimated burn

158 calories

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

Quick Facts: Đẩy Tạ Tay Nghiêng – Xen Kẽ

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 Nghiêng – Xen Kẽ

What muscles does Đẩy Tạ Tay Nghiêng – Xen Kẽ work?

Đẩy Tạ Tay Nghiêng – Xen Kẽ primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Đẩy Tạ Tay Nghiêng – Xen Kẽ correctly?

An incline dumbbell bench press performed one arm at a time while the other arm remains locked out to focus on each side and challenge stability. 💡...

Is Đẩy Tạ Tay Nghiêng – Xen Kẽ good for beginners?

Đẩy Tạ Tay Nghiêng – Xen Kẽ 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 – Xen Kẽ?

Đẩy Tạ Tay Nghiêng – Xen Kẽ requires: Dumbbells, Bench.

What are the benefits of Đẩy Tạ Tay Nghiêng – Xen Kẽ?

Đẩy Tạ Tay Nghiêng – Xen Kẽ strengthens the Chest, engages the Triceps and Shoulders.

What exercises are similar to Đẩy Tạ Tay Nghiêng – Xen Kẽ?

Similar exercises to Đẩy Tạ Tay Nghiêng – Xen Kẽ 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 – Xen Kẽ better than Đẩy Tạ Tay Nghiêng Xen Kẽ?

Both Đẩy Tạ Tay Nghiêng – Xen Kẽ and Đẩy Tạ Tay Nghiêng Xen Kẽ target the Chest. Choose based on your available equipment and training goals.

Alternative Exercises

MET 4.5