- أساسيثانويثالثي
- الصعوبة
- Beginner
- القوة
- Push
- القبضات
- Overhand, Underhand, Mixed
- الآلية
- Isolation
- Start by sitting on a bench with a barbell resting on your knees. Your feet should be flat on the ground, about hip-width apart.
- Place your hands on the barbell for support, and lift your heels off the ground.
- Hold this position for a moment, then slowly lower your heels back to the ground.