- أساسيثانويثالثي
- الصعوبة
- Orta seviye
- القوة
- İtme
- القبضات
- Sarkaç
- الآلية
- Bileşik
- Lie on bench with feet off floor, holding dumbbells above chest.
- Lower dumbbells toward chest while keeping legs elevated and torso stable.
- Press upward, squeezing chest at the top without arching lower back.