- أساسيثانويثالثي
- الصعوبة
- Fortgeschritten
- القوة
- Drücken
- القبضات
- Überhand
- الآلية
- Mehrgelenksübung
- Lie on bench with band looped behind your back.
- Lower hands toward chest while keeping elbows at a comfortable angle.
- Press upward and squeeze chest at the top, maintaining band tension.