- أساسيثانويثالثي
- الصعوبة
- शुरुआती
- القوة
- ढकेल
- القبضات
- ओवरहैंड
- الآلية
- कंपाउंड
- Lie on bench holding one dumbbell above chest with arm extended.
- Lower dumbbell toward chest while keeping torso stable and level.
- Press upward, squeezing chest at the top without twisting.