- 主要次要辅助
- 难度
- Principiante
- 发力
- Spingi
- 握法
- Sopra mano
- 机制
- Multiarticolare
- Lie on bench holding one dumbbell above chest with arm extended.
- Lower dumbbell toward chest while keeping torso stable and level.
- Press upward, squeezing chest at the top without twisting.