- أساسيثانويثالثي
- الصعوبة
- उन्नत
- القوة
- ढकेल
- القبضات
- ओवरहैंड
- الآلية
- कंपाउंड
- Set bench to high incline and grip bar slightly wider than shoulders.
- Lower bar slowly toward upper chest or neck with elbows flared.
- Press bar upward until arms fully extend without locking elbows.