- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- Neutral
- الآلية
- Isolation
- Stand or sit with a weight plate in your hands, arms extended straight above your head
- Lower the weight plate behind your head by bending at the elbows.
- Keep your elbows close to your head and shoulders relaxed.
- Push the weight plate back up to starting position, extending your arms fully.