Đẩy Tạ Tay Xoay Ngược

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

4K
MET 4.5 Chest TricepsShoulders Dumbbells

Đẩy Tạ Tay Xoay 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 Xoay Ngược

A dumbbell bench press variation where the wrists rotate during the lowering phase, from a pronated grip at the top to a reverse/neutral grip at the bottom.


💡 Instructions:


  • Lie flat on a bench holding a dumbbell in each hand above your chest, palms facing forward.

  • As you lower the dumbbells to chest level, rotate your wrists so that your palms face toward your head at the bottom.

  • Press the dumbbells back up while rotating your wrists back to the starting pronated position.

  • Keep your elbows slightly tucked and your core engaged.


⚠️ Common mistakes:


  • Letting the dumbbells drift too far apart.

  • Overarching the lower back.

  • Dropping the dumbbells too quickly.

  • Not fully rotating the wrists during the descent.

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Muscles Worked by Đẩy Tạ Tay Xoay Ngược

Primary Chest
Secondary
TricepsShoulders

Equipment

  • Dumbbells

Calories Burned Doing Đẩy Tạ Tay Xoay Ngược

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Đẩy Tạ Tay Xoay 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 Xoay Ngược

What muscles does Đẩy Tạ Tay Xoay Ngược work?

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

How do you do Đẩy Tạ Tay Xoay Ngược correctly?

A dumbbell bench press variation where the wrists rotate during the lowering phase, from a pronated grip at the top to a reverse/neutral grip at the...

Is Đẩy Tạ Tay Xoay Ngược good for beginners?

Đẩy Tạ Tay Xoay 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 Xoay Ngược?

Đẩy Tạ Tay Xoay Ngược requires: Dumbbells.

What are the benefits of Đẩy Tạ Tay Xoay Ngược?

Đẩy Tạ Tay Xoay Ngược strengthens the Chest, engages the Triceps and Shoulders.

What exercises are similar to Đẩy Tạ Tay Xoay Ngược?

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

Both Đẩy Tạ Tay Xoay Ngược and Đẩy ngực ghế đòn target the Chest. Choose based on your available equipment and training goals.

Alternative Exercises

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MET 5

Đẩy ngực ghế đòn

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Máy Đẩy Tạ
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Đẩy Tạ Đòn với Nắm Gần
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Đẩy Tạ Đòn với Nắm Gần

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Chống đẩy với tay nắm gần
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Chống đẩy với tay nắm gần

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Đẩy ngực ghế dốc
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Đẩy ngực ghế dốc

  • Olympic Barbell

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