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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Lie on your back with the knees bent and hold a weight plate securely above the chest with both hands.
- 02Set the shoulder blades against the floor and keep the wrists neutral.
- 03Lower the plate toward the chest while bending the elbows until the upper arms touch or approach the floor.
- 04Pause without bouncing the elbows, then press the plate upward until the arms are extended.
- 05Keep the plate centered over the chest and repeat with a controlled tempo.
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