- ОсновныеВторичныеТретичные
- Сложность
- मध्यम
- Сила
- ढकेल
- Хваты
- ओवरहैंड
- Механика
- कंपाउंड
- Lie on bench with feet off floor, holding one dumbbell above chest.
- Lower dumbbell toward chest while keeping core tight and legs raised.
- Press upward, squeezing chest at the top without twisting torso.