Chống đẩy đầu gối vs Máy ép ngực ngồi

Side-by-side comparison of Chống đẩy đầu gối and Máy ép ngực ngồi. See which exercise suits your training goals, equipment, and fitness level.

Máy ép ngực ngồi

Attribute	Chống đẩy đầu gối	Máy ép ngực ngồi
Primary Muscle	Chest	Chest
Secondary Muscles	Triceps, Shoulders, Deep Core	Triceps, Shoulders
Equipment	No equipment	Machine
MET Value	4	4.5
Calories (30 min, 70 kg)	≈ 140 cal	≈ 158 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

When to choose Chống đẩy đầu gối

Choose Chống đẩy đầu gối when you have access to No equipment and want a structured exercise for Chest. Chống đẩy đầu gối has a lower MET value (4), more accessible for beginners or recovery sessions. It also engages Triceps, Shoulders, Deep Core, offering a more complete movement.

Full Chống đẩy đầu gối guide →

When to choose Máy ép ngực ngồi

Choose Máy ép ngực ngồi when you have access to Machine and want a structured exercise for Chest. With a higher MET value (4.5 vs 4), Máy ép ngực ngồi burns more calories per minute. It also engages Triceps, Shoulders, offering a more complete movement.

Full Máy ép ngực ngồi guide →

The Verdict

Both Chống đẩy đầu gối and Máy ép ngực ngồi effectively target Chest. They differ in equipment: Chống đẩy đầu gối uses no equipment, while Máy ép ngực ngồi uses machine. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Chống đẩy đầu gối better than Máy ép ngực ngồi?

Neither is universally better. Chống đẩy đầu gối (MET 4) and Máy ép ngực ngồi (MET 4.5) serve different purposes. Chống đẩy đầu gối uses no equipment and targets Chest, while Máy ép ngực ngồi uses machine and targets Chest. Choose based on your goals and available equipment.

Can I replace Chống đẩy đầu gối with Máy ép ngực ngồi?

Yes, both target Chest, making them reasonable substitutes. Consider the equipment requirements (No equipment vs Machine) and consult a qualified coach before making changes to your program.

Which burns more calories, Chống đẩy đầu gối or Máy ép ngực ngồi?

Máy ép ngực ngồi burns approximately 158 cal/30 min vs 140 cal/30 min for Chống đẩy đầu gối (based on a 70 kg person).

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