- أساسيثانويثالثي
- الصعوبة
- Principiante
- القوة
- Empuje
- الآلية
- Aislamiento
- 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.