- أساسيثانويثالثي
- الصعوبة
- Intermediate
- القوة
- Push
- القبضات
- Overhand
- الآلية
- Compound
- Lie flat on bench and grip bar slightly narrower than shoulder-width.
- Lower bar toward upper chest by bending elbows forward, not flaring out.
- Extend elbows to press bar back to starting position above chest.