- أساسيثانويثالثي
- الصعوبة
- 中级
- القوة
- 推
- القبضات
- 正握
- الآلية
- 复合动作
- Lie on bench with feet off floor, holding one dumbbell above chest.
- Lower dumbbell toward chest while keeping core tight and legs raised.
- Press upward, squeezing chest at the top without twisting torso.