Máy Đẩy Tạ

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

4K
MET 4.5 Chest TricepsShoulders Machine

Máy Đẩy Tạ is a Machine 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 Máy Đẩy Tạ

A horizontal pushing exercise performed on a bench press machine to target the chest, triceps, and shoulders while providing stability and controlled resistance.


💡 Instructions:


  • Sit or lie on the machine with your back firmly against the pad and feet flat on the floor.

  • Grip the handles slightly wider than shoulder-width.

  • Keep your chest up and shoulders back.

  • Press the handles forward until your arms are almost fully extended without locking your elbows.

  • Slowly return to the starting position under control.


⚠️ Common mistakes:


  • Locking the elbows at the top of the movement.

  • Shrugging the shoulders during the press.

  • Moving too quickly and using momentum instead of control.


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Muscles Worked by Máy Đẩy Tạ

Primary Chest
Secondary
TricepsShoulders

Equipment

  • Machine

Calories Burned Doing Máy Đẩy Tạ

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Máy Đẩy Tạ

Type
Machine 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: Máy Đẩy Tạ

What muscles does Máy Đẩy Tạ work?

Máy Đẩy Tạ primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Máy Đẩy Tạ correctly?

A horizontal pushing exercise performed on a bench press machine to target the chest, triceps, and shoulders while providing stability and controlled...

Is Máy Đẩy Tạ good for beginners?

Máy Đẩy Tạ has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Máy Đẩy Tạ?

Máy Đẩy Tạ requires: Machine.

What are the benefits of Máy Đẩy Tạ?

Máy Đẩy Tạ strengthens the Chest, engages the Triceps and Shoulders.

What exercises are similar to Máy Đẩy Tạ?

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

Is Máy Đẩy Tạ better than Đẩy Tạ Tay Nghiêng Xen Kẽ?

Both Máy Đẩy Tạ 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
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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