- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- Neutral
- الآلية
- Compound
- Sit on an upright bench , grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Press the dumbbells outward into a y shape.