- أساسيثانويثالثي
- الصعوبة
- मध्यम
- القوة
- ढकेल
- القبضات
- ओवरहैंड
- الآلية
- कंपाउंड
- Lie on bench with feet off floor, holding one kettlebell above chest.
- Lower kettlebell toward chest while keeping core tight and legs raised.
- Press upward, squeezing chest at the top without twisting torso.