- 主要補助第三
- 難易度
- Orta seviye
- フォース
- İtme
- グリップ
- Sarkaç
- メカニック
- Bileşik
- Lie on bench with feet off floor, holding dumbbells above chest.
- Lower dumbbells toward chest while keeping legs elevated and torso stable.
- Press upward, squeezing chest at the top without arching lower back.