- Sehlopha sa mesifa: Triceps
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Sefubeng, Mahetleng
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Rod
- Boemo ba bothata: Bohareng
Bench o tobetsa fatše - boikoetliso ba mahlale:
- Fetola lihakisi ho ts'ehetsa molala moleng oa rack ho ea bophahamong bo batlang. Robala fatše. Hlooho e lokela ho ba mochining oa motlakase. Tšoaea mahetla hammoho, tlosa molala ho li-racks.
- Tlisa bareng ka tlase sefubeng kapa ka mpeng e holimo. Fretboard, wrist, le setsoe li tlameha ho ba moleng o le mong. Tsoela pele ka motsamao ho fihlela matsoho a ama fatše. Khefutsa, ho laola molala.
- Kamora khefu ea motsotsoana motsamao o matla o pepeta tšepe.
boikoetliso ba benche bakeng sa boikoetliso ba matsoho bo ikoetlisa ka barbell
- Sehlopha sa mesifa: Triceps
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Sefubeng, Mahetleng
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Rod
- Boemo ba bothata: Bohareng