Nhún cơ tam đầu trên ghế
Learn how to do Nhún cơ tam đầu trên ghế with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Nhún cơ tam đầu trên ghế is a Bench exercise that primarily targets the Triceps, with secondary activation of the 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 Nhún cơ tam đầu trên ghế
An isolation exercise targeting the triceps using a bench. The movement involves lowering and raising the body using arm strength, keeping the back close to the bench.
💡 Instructions:
Sit on the edge of the bench, hands gripping the edge beside your hips.
Walk your feet forward and extend your legs slightly, keeping your heels on the ground.
Slide forward so your hips are off the bench, arms straight.
Bend your elbows to lower your body until your upper arms are about parallel to the floor.
Push through your palms to return to the starting position.
⚠️ Common mistakes:
Moving hips too far from the bench
Dropping too low, placing excess strain on shoulders
Locking elbows at the top
Using momentum instead of controlled motion
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Start Free TrialMuscles Worked by Nhún cơ tam đầu trên ghế
Equipment
- Bench
Calories Burned Doing Nhún cơ tam đầu trên ghế
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Nhún cơ tam đầu trên ghế
- Type
- Bench exercise
- Primary muscle
- Triceps
- Secondary muscles
- Shoulders
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Nhún cơ tam đầu trên ghế
What muscles does Nhún cơ tam đầu trên ghế work?
Nhún cơ tam đầu trên ghế primarily targets the Triceps, with secondary engagement of the Shoulders.
How do you do Nhún cơ tam đầu trên ghế correctly?
An isolation exercise targeting the triceps using a bench. The movement involves lowering and raising the body using arm strength, keeping the back close t
Is Nhún cơ tam đầu trên ghế good for beginners?
Nhún cơ tam đầu trên ghế has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Nhún cơ tam đầu trên ghế?
Nhún cơ tam đầu trên ghế requires: Bench.
What are the benefits of Nhún cơ tam đầu trên ghế?
Nhún cơ tam đầu trên ghế strengthens the Triceps, engages the Shoulders.
What exercises are similar to Nhún cơ tam đầu trên ghế?
Similar exercises to Nhún cơ tam đầu trên ghế include Máy nhún, Đá ngược với tạ đơn, Duỗi cơ tam đầu nằm với tạ tay, Đẩy tạ Tate.
Is Nhún cơ tam đầu trên ghế better than Máy nhún?
Both Nhún cơ tam đầu trên ghế and Máy nhún target the Triceps. Choose based on your available equipment and training goals.
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