Instructions

Hold a weight plate (or two smaller weight plates together), by placing both palms on either side of the plate and squeezing it together to have a good grip on it. Bring this weight up to your chest. Continue to squeeze the weight and push it out to full extension, so that it is held out in front. Bring the weight back to the start position, focusing on squeezing the weight, which will keep the tension in your chest muscles. Repeat for the desired number of repetitions.