Setup
• Anchor a barbell plate in between right side and left side chest below the chest height.
• Hold the plate with both hands below the chest level.
Movement
1. Stand with feet shoulder-width, knees slightly bent.
2. Brace your core (like you’re preparing for a gentle punch in the stomach).
3. Press the plate straight from your chest squeezing your abdominals until arms are extended.
4. Hold 2–3 seconds, come back to original position.
Reps & Sets
• 12-15 reps
• 2–3 sets
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