- أساسيثانويثالثي
- الصعوبة
- Intermediário
- القوة
- Empurre
- الآلية
- Isolamento
- Lie on flat bench holding one dumbbell above shoulder, palm facing in.
- Bend elbow to lower dumbbell beside head without moving upper arm.
- Extend arm fully, contracting triceps at the top.