- أساسيثانويثالثي
- الصعوبة
- 新手
- القوة
- 推
- الآلية
- 孤立动作
- Kneel tall facing straps, elbows bent, palms facing forward.
- Keep elbows lifted and shoulders relaxed.
- Press arms upward on a diagonal, extending elbows fully.
- Bend elbows to return with control, maintaining vertical torso.