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Primário
Secundário
Terciário
Dificuldade
Novice
Força
Push
Pegadas
Overhand
Mecânico
Isolation

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Start by sitting on a bench with a barbell resting on your knees. Your feet should be flat on the ground, about hip-width apart.
Place your hands on the barbell for support, and lift your heels off the ground.
Hold this position for a moment, then slowly lower your heels back to the ground.