1. Mochine ona o sebelisoa haholo-holo ho sebelisa pectoralis e kholo, deltoids, triceps brachii, hape e thusa ho sebelisa li-biceps brachii. Ena ke lisebelisoa tse phethahetseng bakeng sa ho ntlafatsa mesifa ea sefuba, 'me mela e phethahetseng ea mesifa ea sefuba e ntlafatsoa ka eona.
2. Tšobotsi ea eona ke hore e khona ho ntlafatsa ka katleho kutlo ea mesifa ea sefuba le ho matlafatsa matla a manonyeletso a mahetla, manonyeletso a setsoe a letsoho, le manonyeletso a letsoho. Koetliso ea ho lula le ho sututsa sefuba ho ka rala motheo o tiileng bakeng sa koetliso ea lisebelisoa tse ling tsa matla nakong e tlang, 'me ke mofuta o motle haholo oa lisebelisoa tsa matla.
Boikoetliso: Mohatelli oa reclining, diagonal press, le ho tobetsa mahetla.