Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Sit on a supine (flat) bench. Hold the plate with hands at 9 o'clock and 3 o'clock in front of your body. Your arms should be parallel. This is the starting position. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the plate straight up toward shoulder level. Exhale during this movement. Lower the plate slowly to the starting position. Inhale during this movement. Hold the plate with hands at 9 o'clock and 3 o'clock in front of your body. Your arms should be parallel. Repeat for the required number of repetitions.