Plate Punch

How to perform it

Step-by-step instructions

1. 01Stand in an athletic stance with a light plate held at chest height and the trunk firmly braced.
2. 02Set the shoulder blades against the rib cage and keep the wrists straight before initiating the movement.
3. 03Drive the plate straight forward in a quick punching action until the arms are nearly extended.
4. 04Decelerate the plate without letting the shoulders roll excessively forward or the torso lean back.
5. 05Pull the plate smoothly back to the chest and continue for crisp, controlled repetitions.