Instructions:
- 1Lie on your back on a flat bench, holding a weighted disc or plate in both hands directly over your chest
- 2Lower the weight to your chest in a controlled manner
- 3Press the weight back up to the start position directly over your chest
- 4Maintaining control, squeeze the plate as hard as you can
- 5Repeat for the desired number of repetitions
Tips:
- Keep your feet planted firmly on the floor to help stabilize your body
- Control the weight at all times, don't let it drop quickly
- Try to envisage pushing the weight away from your chest, not just lifting it
- Keep your wrists stable throughout the exercise to avoid injury