Equipment
Weight Plates
Body Parts
Chest

Step-by-step instructions

1. Hold a pair of light weight plates together, smooth side out, between your palms right in front of your chest. You should look like you’re praying.
2. Squeeze the plates together, focusing on your chest, and press them out in front of you until your arms are extended.
3. Flare your lats and pull the weights back to your chest.
4. Complete your reps and then, on the second set, press the weights downward from your chest at a 45-degree angle. On the third set, press them upward at a 45-degree angle.