- أساسيثانويثالثي
- الصعوبة
- 初学者
- القوة
- 推
- القبضات
- 正握
- الآلية
- 复合动作
- Stand with band behind you and hold loop at chest height.
- Press one arm forward and across your body in a sweeping arc.
- Squeeze chest at full extension, then return slowly and switch sides.