Đẩy Z – Tạ Một Tay
Learn how to do Đẩy Z – Tạ Một Tay with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy Z – Tạ Một Tay is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Deep Core, Chest. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Đẩy Z – Tạ Một Tay
A seated overhead press performed from the floor, emphasizing shoulder strength, core stability, and balance by pressing with one arm.
💡 Instructions:
Sit on the floor with your legs extended straight in front of you.
Hold a dumbbell in one hand at shoulder height, palm facing forward.
Keep your torso upright and engage your core.
Press the dumbbell overhead until your arm is fully extended.
Lower back to the starting position with control.
Complete the desired reps on one side, then switch.
⚠️ Common mistakes:
Leaning back excessively.
Letting the elbow flare too much.
Losing wrist alignment.
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Start Free TrialMuscles Worked by Đẩy Z – Tạ Một Tay
Equipment
- Dumbbells
Calories Burned Doing Đẩy Z – Tạ Một Tay
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy Z – Tạ Một Tay
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Triceps, Deep Core, Chest
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Đẩy Z – Tạ Một Tay
What muscles does Đẩy Z – Tạ Một Tay work?
Đẩy Z – Tạ Một Tay primarily targets the Shoulders, with secondary engagement of the Triceps, Deep Core, Chest.
How do you do Đẩy Z – Tạ Một Tay correctly?
A seated overhead press performed from the floor, emphasizing shoulder strength, core stability, and balance by pressing with one arm. 💡 Instructions:...
Is Đẩy Z – Tạ Một Tay good for beginners?
Đẩy Z – Tạ Một Tay has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Đẩy Z – Tạ Một Tay?
Đẩy Z – Tạ Một Tay requires: Dumbbells.
What are the benefits of Đẩy Z – Tạ Một Tay?
Đẩy Z – Tạ Một Tay strengthens the Shoulders, engages the Triceps and Deep Core and Chest.
What exercises are similar to Đẩy Z – Tạ Một Tay?
Similar exercises to Đẩy Z – Tạ Một Tay include Vòng Tay – Nhỏ đến Lớn, Nâng Trước Barbell, Đẩy tạ đòn qua đầu, Barbell Upright Row.
Is Đẩy Z – Tạ Một Tay better than Vòng Tay – Nhỏ đến Lớn?
Both Đẩy Z – Tạ Một Tay and Vòng Tay – Nhỏ đến Lớn target the Shoulders. Choose based on your available equipment and training goals.
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