Chống Đẩy Rộng

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

4K
MET 4.5 Chest ShouldersTriceps No equipment

Chống Đẩy Rộng is a No equipment exercise that primarily targets the Chest, with secondary activation of the Shoulders, 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 Chống Đẩy Rộng

A push-up variation where the hands are placed wider than shoulder-width apart, increasing chest activation and reducing triceps involvement.


💡 Instructions:


  • Start in a high plank position, hands placed wider than your shoulders.

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

  • Lower your chest towards the floor while keeping elbows at about a 90° angle.

  • Push back up to the starting position.

  • Maintain core engagement throughout.


⚠️ Common mistakes:


  • Letting hips sag or rise.

  • Placing hands too far forward.

  • Flaring elbows excessively.

  • Incomplete range of motion.

You're a coach? Chống Đẩy Rộng 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 Rộng

Primary Chest
Secondary
ShouldersTriceps

Equipment

  • No equipment

Calories Burned Doing Chống Đẩy Rộng

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Chống Đẩy Rộng

Type
No equipment exercise
Primary muscle
Chest
Secondary muscles
Shoulders, Triceps
MET value
4.5
Calories (30 min, 70kg)
≈ 158 cal
Video quality
4K with male and female demonstrations

FAQ: Chống Đẩy Rộng

What muscles does Chống Đẩy Rộng work?

Chống Đẩy Rộng primarily targets the Chest, with secondary engagement of the Shoulders, Triceps.

How do you do Chống Đẩy Rộng correctly?

A push-up variation where the hands are placed wider than shoulder-width apart, increasing chest activation and reducing triceps involvement. 💡...

Is Chống Đẩy Rộng good for beginners?

Chống Đẩy Rộng 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 Rộng?

Chống Đẩy Rộng requires: No equipment.

What are the benefits of Chống Đẩy Rộng?

Chống Đẩy Rộng strengthens the Chest, engages the Shoulders and Triceps.

What exercises are similar to Chống Đẩy Rộng?

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

Is Chống Đẩy Rộng better than Đẩy Tạ Tay Nghiêng Xen Kẽ?

Both Chống Đẩy Rộng 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 Rộng 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