- أساسيثانويثالثي
- الصعوبة
- Средний
- القوة
- Жим
- القبضات
- Верхний хват
- الآلية
- Базовое
- Grip bar slightly wider than shoulders and rest it across upper traps.
- Brace core, press bar upward until arms are fully extended overhead.
- Lower bar slowly behind head under control and repeat.