- أساسيثانويثالثي
- الصعوبة
- Beginner
- القوة
- Push
- القبضات
- Overhand
- الآلية
- Compound
- Sit on a bench with back support. Raise the bar to shoulder height with your palms forward.
- Raise the bar upwards and pause at the contracted position.
- Lower the weight back to starting position.