Đẩy Tạ Tay với Xoay

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

4K
MET 4.5 Chest Triceps Dumbbells

Đẩy Tạ Tay với Xoay is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the 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 với Xoay

A dumbbell bench press variation where you rotate your wrists from a neutral grip at the top to a pronated grip at the bottom for increased chest activation.


💡 Instructions:


  • Lie on a flat bench with feet planted and hold a dumbbell in each hand above your chest in a neutral grip, palms facing each other.

  • Lower the dumbbells toward your chest while rotating your wrists outward to a pronated grip.

  • Keep elbows at about a 45° angle to your torso.

  • Press the dumbbells back up while rotating the wrists inward to return to a neutral grip.

  • Maintain control during the entire movement.


⚠️ Common mistakes:


  • Dropping the dumbbells too quickly.

  • Letting wrists collapse inward or outward excessively.

  • Arching the lower back excessively.

  • Rotating too early or too late in the movement.

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Muscles Worked by Đẩy Tạ Tay với Xoay

Primary Chest
Secondary
Triceps

Equipment

  • Dumbbells

Calories Burned Doing Đẩy Tạ Tay với Xoay

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Đẩy Tạ Tay với Xoay

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Triceps
MET value
4.5
Calories (30 min, 70kg)
≈ 158 cal
Video quality
4K with male and female demonstrations

FAQ: Đẩy Tạ Tay với Xoay

What muscles does Đẩy Tạ Tay với Xoay work?

Đẩy Tạ Tay với Xoay primarily targets the Chest, with secondary engagement of the Triceps.

How do you do Đẩy Tạ Tay với Xoay correctly?

A dumbbell bench press variation where you rotate your wrists from a neutral grip at the top to a pronated grip at the bottom for increased chest...

Is Đẩy Tạ Tay với Xoay good for beginners?

Đẩy Tạ Tay với Xoay 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 Xoay?

Đẩy Tạ Tay với Xoay requires: Dumbbells.

What are the benefits of Đẩy Tạ Tay với Xoay?

Đẩy Tạ Tay với Xoay strengthens the Chest, engages the Triceps.

What exercises are similar to Đẩy Tạ Tay với Xoay?

Similar exercises to Đẩy Tạ Tay với Xoay 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 Xoay better than Đẩy ngực ghế đòn?

Both Đẩy Tạ Tay với Xoay 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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