- أساسيثانويثالثي
- الصعوبة
- Anfänger
- القوة
- Drücken
- القبضات
- Neutral
- الآلية
- Mehrgelenksübung
- Set bench to high incline and hold dumbbells with neutral grip at shoulders.
- Press dumbbells upward until arms extend without locking elbows.
- Lower slowly to shoulder level and repeat.