Dada
Otot dada untuk press datar, incline, decline, dan fly.
Latihan untuk melatih Dada
- Archer Push-UpUtama · Berat badan
- Assisted Weighted Push-UpUtama · Berat badan
- Band Bench PressUtama · Resistance band
- Band Chest FlyUtama · Resistance band
- Band Cross Body One Arm Chest PressUtama · Resistance band
- Band High FlyUtama · Resistance band
- Band Incline Bench PressUtama · Resistance band
- Band Incline FlyUtama · Resistance band
- Band Incline Hammer PressUtama · Resistance band
- Band Incline Palms Back PressUtama · Resistance band
- Band Low Alternate Chest PressUtama · Resistance band
- Band Low Chest FlyUtama · Resistance band
- Band Low Chest PressUtama · Resistance band
- Band Push-UpUtama · Resistance band
- Band Single Arm Pec FlyUtama · Resistance band
- Bench press barbelUtama · Barbel
- Decline bench press barbelUtama · Barbel
- Barbell Bench Press InclineUtama · Barbel
- Close grip bench press barbelUtama · Barbel
- Floor chest press barbelUtama · Barbel
- Barbell Hooklying Bench PressUtama · Barbel
- Barbell Hooklying Bench Press Close ElbowsUtama · Barbel
- Incline bench press barbelUtama · Barbel
- Barbell Inclined Bench PressUtama · Barbel
- JM bench press barbelUtama · Barbel
- Barbell Landmine Chest PressUtama · Barbel
- Larsen bench press barbelUtama · Barbel
- Barbell Pause Incline Bench PressUtama · Barbel
- Barbell Pullover to Triceps ExtensionUtama · Barbel
- Barbell Reverse Close Grip Bench PressUtama · Barbel
- Barbell Reverse Grip Bench PressUtama · Barbel
- Chest press mesin SmithUtama · Barbel
- Spoto press barbelUtama · Barbel
- Wide bench press barbelUtama · Barbel
- Bodyweight Standing FlyUtama · Berat badan
- Bodyweight Standing Triangle FlyUtama · Berat badan
- Bodyweight Svend PressUtama · Berat badan
- Cable Bench Fly PressUtama · Kabel
- Low fly kabelUtama · Kabel
- Cable Lying FlyUtama · Kabel
- Cable Machine High to LowUtama · Kabel
- Cable Machine Low to HighUtama · Kabel
- Cable fly setinggi dadaUtama · Kabel
- Cable One Arm Chest Fly BentUtama · Kabel
- Cable Standing Up Straight CrossoversUtama · Kabel
- Cable Upper Chest CrossoverUtama · Kabel
- Chest Bench Press Correct StanceUtama · Berat badan
- Chest DipUtama · Berat badan
- Chest Dip (on Dip Station)Utama · Berat badan
- Chest Dip MachineUtama · Mesin
- Chest Dip on BenchUtama · Berat badan
- Chest Dip WeightedUtama · Berat badan
- Chest Dip Weighted SlowUtama · Berat badan
- Chest Dip with Pause BodyweightUtama · Berat badan
- Chest Fly High to Low Resistance BandUtama · Resistance band
- Chest Fly Low to High Resistance BandUtama · Resistance band
- Chest Fly Side StepUtama · Berat badan
- Chest press depan resistance bandUtama · Resistance band
- Chest Press High to Low Cable Resistance BandUtama · Kabel
- Chest Press Low to High Resistance BandUtama · Resistance band
- Mesin chest pressUtama · Mesin
- Chest Pull BackUtama · Berat badan
- Chest Raise and RotateUtama · Berat badan
- Chest Tap Push-UpUtama · Berat badan
- Clap Push-UpUtama · Berat badan
- Climber a Padded Stool SupportedUtama · Berat badan
- Clock Push-UpUtama · Berat badan
- Close Grip Push-UpUtama · Berat badan
- Cobra Full Push-UpUtama · Berat badan
- Cobra Push-UpUtama · Berat badan
- Decline Kneeling Push-UpUtama · Berat badan
- Decline Kneeling Push-Up on BoxUtama · Berat badan
- Decline Push-UpUtama · Berat badan
- Decline Push-Up Against WallUtama · Berat badan
- Deep Push-UpUtama · Berat badan
- Dumbbell Alternate Bench Press (High Start)Utama · Dumbel
- Dumbbell Around PulloverUtama · Dumbel
- Bench press dumbelUtama · Dumbel
- Dumbbell Chest Press DeclineUtama · Dumbel
- Dumbbell Chest Press FlatUtama · Dumbel
- Dumbbell Chest Press Incline BenchUtama · Dumbel
- Dumbbell Chest Pull OverUtama · Dumbel
- Dumbbell Decline Alternate Bench PressUtama · Dumbel
- Decline bench press dumbelUtama · Dumbel
- Dumbbell Decline Close Neutral Grip PressUtama · Dumbel
- Dumbbell Decline FlyUtama · Dumbel
- Dumbbell Decline Hammer PressUtama · Dumbel
- Dumbbell Decline One Arm Hammer PressUtama · Dumbel
- Dumbbell Decline Twist FlyUtama · Dumbel
- Dumbbell Floor FlyUtama · Dumbel
- Dumbbell fly bangku datarUtama · Dumbel
- Dumbbell Fly Flat Bench SlowUtama · Dumbel
- Dumbbell fly bangku inclineUtama · Dumbel
- Dumbbell Hex PressUtama · Dumbel
- Dumbbell Incline Alternate PressUtama · Dumbel
- Incline bench press dumbelUtama · Dumbel
- Dumbbell Incline FlyUtama · Dumbel
- Dumbbell Incline Fly on Exercise BallUtama · Dumbel
- Dumbbell Incline One Arm PressUtama · Dumbel
- Dumbbell Incline Palms-Back PressUtama · Dumbel
- Dumbbell Incline Squeeze PressUtama · Dumbel
- Dumbbell Incline Svend Close Grip PressUtama · Dumbel
- Dumbbell Incline Twisted FlyUtama · Dumbel
- Dumbbell Iron CrossUtama · Dumbel
- Dumbbell One Arm Floor FlyUtama · Dumbel
- Dumbbell One Arm Floor PressUtama · Dumbel
- Dumbbell One Arm Wide Grip Bench PressUtama · Dumbel
- Dumbbell Single Arm Floor PressUtama · Dumbel
- Dumbbell Single Arm Floor Press from Close ElbowUtama · Dumbel
- Dumbbell Standing Single Arm Cross RaiseUtama · Dumbel
- Dumbbell Svend PressUtama · Dumbel
- Elbow Lift Reverse Push-UpUtama · Berat badan
- Elevated Push-UpUtama · Berat badan
- Explosive Push-UpUtama · Berat badan
- Flat Bench Cable FlyUtama · Kabel
- Floor Cable Resistance Band PressUtama · Kabel
- Full Planche Push-UpUtama · Berat badan
- Hammer Strength MTS Iso-Lateral Decline Press Alternate ArmsUtama · Mesin
- Hammer Strength MTS Iso-Lateral Decline Press Alternating ArmsUtama · Mesin
- Hammer Strength MTS Iso-Lateral Decline Press Both ArmsUtama · Mesin
- Hammer Strength MTS Iso-Lateral Decline Press Single ArmUtama · Mesin
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest PressUtama · Mesin
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Alternate ArmUtama · Mesin
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Alternating ArmsUtama · Mesin
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Single ArmUtama · Mesin
- Hold the World Med Ball Chest PressUtama · Berat badan
- Incline Bench Cable FlyUtama · Kabel
- Incline Push-Up (on Box)Utama · Berat badan
- Landmine chest pressUtama · Barbel
- Lying Pull Over with Resistance Band CableUtama · Kabel
- Chest press decline mesinUtama · Mesin
- Chest press incline mesinUtama · Mesin
- Fly mesin (pec deck)Utama · Mesin
- Modified Hindu Push-UpUtama · Berat badan
- Normal Push-UpUtama · Berat badan
- Pec Deck Fly MachineUtama · Mesin
- Push Pull Front Handle PushUtama · Berat badan
- Push-Up and RotationUtama · Berat badan
- Push-Up BodyweightUtama · Berat badan
- Resistance Band Assisted Push-UpUtama · Resistance band
- Side Push-UpUtama · Berat badan
- Side to Side Push-UpUtama · Berat badan
- Smith Machine Press DeclineUtama · Mesin
- Press datar mesin SmithUtama · Mesin
- Press incline mesin SmithUtama · Mesin
- Supine Push-UpUtama · Berat badan
- Suspension Trainer with Grips Chest FlyUtama · Berat badan
- Suspension Trainer with Grips Decline Push-UpUtama · Berat badan
- Suspension Trainer with Grips Push-Up to Side PlankUtama · Berat badan
- Suspension Trainer with Grips Reverse Push-UpUtama · Berat badan
- Svend Press Decline BenchUtama · Berat badan
- Svend Press Flat BenchUtama · Berat badan
- Svend Press Incline BenchUtama · Berat badan
- Wide Push-Up BodyweightUtama · Berat badan
- Band Front RaisePendukung · Resistance band
- Barbell Close Grip PressPendukung · Barbel
- Barbell Front RaisePendukung · Barbel
- Bench Dip (Knees Bent)Pendukung · Berat badan
- Bench Dip on FloorPendukung · Berat badan
- Bench Triceps Dip Leg CurlsPendukung · Berat badan
- Bench Triceps Dip Straight LegsPendukung · Berat badan
- Bodyweight Full Squat with Overhead Front RaisesPendukung · Berat badan
- Bodyweight Rear Lunge Front RaisePendukung · Berat badan
- Cable Front Raises Straight BarPendukung · Kabel
- Front raise satu tangan kabelPendukung · Kabel
- Chair Triceps DipsPendukung · Berat badan
- Diamond Push-UpPendukung · Berat badan
- Diamond Push-Up (on Knees)Pendukung · Berat badan
- Front raise dumbelPendukung · Dumbel
- Dumbbell Front Raise (Version 2)Pendukung · Dumbel
- Dumbbell Incline Front RaisePendukung · Dumbel
- Dumbbell Incline Lying Front RaisePendukung · Dumbel
- Dumbbell One Arm Front RaisePendukung · Dumbel
- Dumbbell Scott PressPendukung · Dumbel
- Dumbbell Scott Press (360 Degrees)Pendukung · Dumbel
- Dumbbell Seated Alternate Front RaisePendukung · Dumbel
- Dumbbell Seated Front RaisePendukung · Dumbel
- Dumbbell Seated Reverse Close Grip PressPendukung · Dumbel
- Dumbbell Single Arm Underhand Front RaisePendukung · Dumbel
- Dumbbell Standing Alternate Vertical Front RaisesPendukung · Dumbel
- Dumbbell Standing Front Raise Above HeadPendukung · Dumbel
- Dumbbell W PressPendukung · Dumbel
- EZ Bar Standing Front RaisePendukung · Barbel
- Floor Triceps DipPendukung · Berat badan
- Front Raise Resistance BandsPendukung · Resistance band
- Front Raises BarbellPendukung · Barbel
- Incline Diamond Push-Up on BenchPendukung · Berat badan
- Kettlebell Front RaisePendukung · Kettlebell
- Kettlebell Seesaw PressPendukung · Kettlebell
- Front raise dengan platPendukung · Berat badan
- Prone Front Raises Barbell on BenchPendukung · Barbel
- Prone Front Raises Dumbbell on BenchPendukung · Dumbel
- Push-Up PlusPendukung · Berat badan
- Scapula Push-UpPendukung · Berat badan
- Standing Front Raise DumbbellPendukung · Dumbel
- Suspension Trainer with Grips Front RaisePendukung · Berat badan
- Mesin triceps dipPendukung · Mesin
- Above Head Chest StretchUtama · Berat badan
- Across Chest Shoulder StretchUtama · Berat badan
- Arms Behind Back Chest StretchUtama · Berat badan
- Arms Wide Chest StretchUtama · Berat badan
- Back Pec StretchUtama · Berat badan
- Bent Arm Chest StretchUtama · Berat badan
- Chest Out Hands Behind (Hold)Utama · Berat badan
- Chest Stretch with Exercise BallUtama · Berat badan
- Corner Wall Chest StretchUtama · Berat badan
- Iron Cross StretchUtama · Berat badan
- Side Chest Stretch on WallUtama · Berat badan
- Standing One Arm Chest StretchUtama · Berat badan
- Arm CirclePendukung · Berat badan
- Arm Circles BackwardPendukung · Berat badan
- Arm Swing Side to SidePendukung · Berat badan
- Armless Prayer StretchPendukung · Berat badan
- Arms Behind Back Shoulder Flexor StretchPendukung · Berat badan
- Back and Shoulder StretchPendukung · Berat badan
- Back and Shoulders StretchPendukung · Berat badan
- Band Warm Up Shoulder StretchPendukung · Resistance band
- Cross Body Elbow Pull Shoulder StretchPendukung · Berat badan
- Cross Body Shoulder StretchPendukung · Berat badan
- Cross Over Shoulder StretchPendukung · Berat badan
- Elbow Back StretchPendukung · Berat badan
- Elbow Flexor StretchPendukung · Berat badan
- Elbows Back StretchPendukung · Berat badan
- Extension of Arms in Vertical StretchPendukung · Berat badan
- Front Shoulder Stretch with BarPendukung · Barbel
- Lying on Side Arm Circle Warm UpPendukung · Berat badan
- Reaching Up Shoulder StretchPendukung · Berat badan
- Resistance Band Assisted Front Rack StretchPendukung · Resistance band
- Reverse Shoulder StretchPendukung · Berat badan
- Seated Shoulder Flexor Depressor Retractor StretchPendukung · Berat badan
- Standing Overhand Shoulder StretchPendukung · Berat badan
- Standing Reverse Shoulder StretchPendukung · Berat badan
Cara melatih
Latih Dada dengan 2–4 gerakan di atas. Cakup berbagai sudut, lakukan 2–4 set masing-masing dalam rentang 6–15 repetisi, dan tingkatkan beban seiring waktu. Padukan gerakan utama dengan gerakan pendukung untuk perkembangan menyeluruh.
Buka perencana →Pertanyaan umum — Dada
Apa latihan terbaik untuk Dada?
Archer Push-Up, Assisted Weighted Push-Up, Band Bench Press dan Band Chest Fly termasuk latihan paling efektif untuk Dada. Padukan satu gerakan compound berat dengan satu atau dua latihan pendukung agar Dada terlatih di seluruh rentang geraknya.
Seberapa sering Dada perlu dilatih?
Melatih Dada dua sampai tiga kali seminggu, dengan total sekitar 10–20 set berat, cocok untuk sebagian besar orang. Beri jarak sekitar 48 jam antara sesi berat agar otot pulih dan tumbuh.