Plate Press

1. 1 - Stand tall with your feet about shoulder-width apart and hold a weight plate vertically between both palms at chest height.
2. 2 - Squeeze the plate firmly with both hands to create tension through your chest, shoulders, and arms.
3. 3 - Brace your core and keep your ribs down, avoiding excessive arching in your lower back.
4. 4 - Press the plate straight forward until your arms are extended, keeping constant inward pressure on the plate.
5. 5 - Pause briefly at full extension, then pull the plate back to your chest under control.
6. 6 - Repeat for the desired number of repetitions while maintaining steady pressure on the plate.