- ОсновныеВторичныеТретичные
- Сложность
- Novice
- Сила
- Push
- Хваты
- None
- Механика
- Compound
- Adjust the machine for your height, sit with your back against the pad, knees bent, feet flat on the platform.
- Brace your core, push through your heels, and extend your hips upwards, lifting the weight while squeezing your glutes.
- Lower the weight slowly back to the starting position, ensuring controlled movement; repeat for desired reps and sets.