- أساسيثانويثالثي
- الصعوبة
- Новичок
- القوة
- Жим
- القبضات
- Нейтральный
- الآلية
- Базовое
- 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.