- أساسيثانويثالثي
- الصعوبة
- 新手
- القوة
- 推
- الآلية
- 孤立动作
- Lie prone supported, arms bent, elbows pointing forward.
- Set shoulders down and back, engaging mid-back for stability.
- Extend elbows fully, pressing arms long without shoulder movement.
- Bend elbows to return, maintaining control and upper-back engagement.