 pania cheyadanki sambandhinchi ,  bench presse antey emti mariyu meeru dhaanini elaa nirvahistaaru ?
 bench presse ,  ledha chaathie presse ,  ooka baruvu sikshnhaa vyayamam ,  ikda trainy baruvu sikshnhaa bench ‌ pai padukuni baruvunu pyki nokkadu .  bench presse anede porthi - sareera vyayamam ayinappatikee ,  pradhaanamgaa upayoegimchae kamdaraalu pectoralis mazer ,  anteriar deltoid ‌ lu mariyu triceps ,  itara sthiriikarana kandaraalalo .  baruvunu pattukoovadaaniki saadharanamga bars ‌ bel upayoginchabadutundi ,  ayithe ooka jatha dambel ‌ lanu kudaa upayoeginchavachchu 
 bench presse anede chaathie mariyu triceps ‌ nu lakshyangaa cheesukuni baruvu sikshnha vyayamam .  trainy neerugaa vaari piena neerugaa bars ‌ bel ‌ thoo Phek bench ‌ pai padukovadam dwara praarambhamavutundi .  sikshnha pondina vyakti neerugaa talapaiki vistarimchadaaniki bars ‌ nu ettadu ,  aapai adi vaari chaatiiki taake varku nemmadigaa bars ‌ nu diguthundi .  chetullu marosari purtiga vistarinchabade varku bars pyki nokkabadutundi .