Chống đẩy dốc

Learn how to do Chống đẩy dốc with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Chest TricepsShoulders No equipment

Chống đẩy dốc is a No equipment 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 Chống đẩy dốc

A push-up variation where your feet are elevated on a bench, increasing the load on the upper chest and shoulders.


💡 Instructions:


  • Place your feet on a bench and your hands on the floor, slightly wider than shoulder-width.

  • Keep your body in a straight line from head to heels.

  • Lower your chest toward the floor by bending your elbows.

  • Push back up to the starting position.

  • Maintain a tight core throughout the movement.


⚠️ Common mistakes:


  • Letting the hips sag or pike.

  • Flaring elbows too much.

  • Losing body alignment.

  • Moving too fast without control.

You're a coach? Chống đẩy dốc is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start Free Trial

Muscles Worked by Chống đẩy dốc

Primary Chest
Secondary
TricepsShoulders

Equipment

  • No equipment

Calories Burned Doing Chống đẩy dốc

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Chống đẩy dốc

Type
No equipment 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: Chống đẩy dốc

What muscles does Chống đẩy dốc work?

Chống đẩy dốc primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Chống đẩy dốc correctly?

A push-up variation where your feet are elevated on a bench, increasing the load on the upper chest and shoulders. 💡 Instructions: p]:inline-block">...

Is Chống đẩy dốc good for beginners?

Chống đẩy dốc has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Chống đẩy dốc?

Chống đẩy dốc requires: No equipment.

What are the benefits of Chống đẩy dốc?

Chống đẩy dốc strengthens the Chest, engages the Triceps and Shoulders.

What exercises are similar to Chống đẩy dốc?

Similar exercises to Chống đẩy dốc include Đẩy Tạ Tay Nghiêng Xen Kẽ, Đẩy ngực ghế đòn, Máy Đẩy Tạ, Đẩy Tạ Đòn với Nắm Gần.

Is Chống đẩy dốc better than Đẩy Tạ Tay Nghiêng Xen Kẽ?

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

Alternative Exercises

Đẩy Tạ Tay Nghiêng Xen Kẽ
MET 4.5

Đẩy Tạ Tay Nghiêng Xen Kẽ

  • Dumbbells
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
Đẩy ngực ghế dốc
MET 5

Đẩy ngực ghế dốc

  • Olympic Barbell

Add Chống đẩy dốc to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features