- 主要次要辅助
- 难度
- Principiante
- 发力
- Empuje
- 机制
- Ejercicio compuesto
- Lie supine, heels on bar hip-width, toes lifted slightly.
- Press bar away, fully extending legs without locking knees.
- Maintain neutral pelvis, ribs down, and steady core engagement.
- Bend knees to return with control, keeping heels connected.