How to do it
Brace your core and hold a slight knee bend throughout the entire set.
- 1
Stand with feet shoulder-width apart, holding a weighted plate at chest level with both hands.
- 2
Press the plate straight out in front of you until your arms are fully extended.
- 3
Pause briefly at full extension, squeezing your chest and shoulder muscles.
- 4
Slowly return the plate to the starting position at your chest.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on maintaining constant tension on the chest and shoulders by not allowing the weight to rest at the bottom of the movement.
Common mistakes
- ✕Elbows flaring outward during the press
- ✕Leaning the torso backward at full extension
- ✕Raising the plate above shoulder level