- أساسيثانويثالثي
- الصعوبة
- Intermediate
- القوة
- Push
- القبضات
- Neutral
- الآلية
- Compound
- Brace your core and press the weight plate overhead until your arms are fully extended. Keep your shoulders down and back.
- While your arms are fully extended, lower the weight behind your head to perform the extension
- After completing the extension, lower the weight to your chest, and perform the overhead press. Repeat