- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- Overhand
- الآلية
- Compound
- Start by lying flat on a bench with a dumbbell in each hand.
- Hold the dumbbells at chest level with your palms facing forward.
- Engage your core and press the dumbbells upward until your arms are fully extended.