- أساسيثانويثالثي
- الصعوبة
- Avançado
- القوة
- Empurre
- القبضات
- Com a mão por cima
- الآلية
- Composto
- 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.