- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- الآلية
- Compound
- Stand against a wall with your back flat, arms at 90° by your sides.
- Slowly raise arms overhead, keeping elbows and wrists in contact with the wall.
- Lower arms back down to starting position, maintaining constant wall contact throughout.