Đẩy Tạ Tay với Nắm Ngược
Learn how to do Đẩy Tạ Tay với Nắm Ngược with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy Tạ Tay với Nắm Ngược 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 với Nắm Ngược
A bench press variation using a supinated (reverse) grip with dumbbells to target the chest, triceps, and front delts differently, often reducing stress on the shoulders.
💡 Instructions:
Lie flat on a bench with a dumbbell in each hand, palms facing towards your face (supinated grip).
Start with the dumbbells above your chest, arms extended.
Lower the dumbbells slowly towards your lower chest while keeping elbows close to your body.
Press the dumbbells back up to the starting position, maintaining the reverse grip.
Keep your core engaged and feet flat on the floor throughout the movement.
⚠️ Common mistakes:
Flaring elbows too wide.
Losing the reverse grip or rotating the wrists mid-rep.
Arching the lower back excessively.
Bouncing the dumbbells off the chest.
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Start Free TrialMuscles Worked by Đẩy Tạ Tay với Nắm Ngược
Equipment
- Dumbbells
Calories Burned Doing Đẩy Tạ Tay với Nắm Ngược
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy Tạ Tay với Nắm Ngược
- 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 với Nắm Ngược
What muscles does Đẩy Tạ Tay với Nắm Ngược work?
Đẩy Tạ Tay với Nắm Ngược primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Đẩy Tạ Tay với Nắm Ngược correctly?
A bench press variation using a supinated (reverse) grip with dumbbells to target the chest, triceps, and front delts differently, often reducing stress...
Is Đẩy Tạ Tay với Nắm Ngược good for beginners?
Đẩy Tạ Tay 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 với Nắm Ngược?
Đẩy Tạ Tay với Nắm Ngược requires: Dumbbells.
What are the benefits of Đẩy Tạ Tay với Nắm Ngược?
Đẩy Tạ Tay với Nắm Ngược strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Đẩy Tạ Tay với Nắm Ngược?
Similar exercises to Đẩy Tạ Tay với Nắm Ngược include Đẩy ngực ghế đòn, Máy Đẩy Tạ, Đẩy Tạ Đòn với Nắm Gần, Chống đẩy với tay nắm gần.
Is Đẩy Tạ Tay với Nắm Ngược better than Đẩy ngực ghế đòn?
Both Đẩy Tạ Tay với Nắm Ngược and Đẩy ngực ghế đòn target the Chest. Choose based on your available equipment and training goals.
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