- أساسيثانويثالثي
- الصعوبة
- Başlangıç
- القوة
- İtme
- الآلية
- İzolasyon
- Place hands on the shoulder rests on feet on the footbar.
- Engage core, glutes tight, body forming a straight line.
- Press arms forward, protract shoulders slightly, keep neck neutral.
- Hold position with steady breathing and full-body tension.