- أساسيثانويثالثي
- الصعوبة
- 新手
- القوة
- 推
- القبضات
- 中性
- الآلية
- 复合动作
- Stand sideways to anchor, hold band with arm slightly bent and palm turned inward.
- Bring arm across chest in a sweeping arc while keeping internal rotation.
- Squeeze chest at end range, then return slowly under control.