- أساسيثانويثالثي
- الصعوبة
- Intermediate
- القوة
- Push
- القبضات
- Overhand
- الآلية
- Compound
- Position the bench between 45 and 60 degrees.
- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- Lower the bar to your mid chest
- Raise the bar (slowly and controlled) until you've locked your elbows.