- PrimarySecondaryTertiary
- Difficulty
- Beginner
- Force
- Pull
- Grips
- Neutral
- Mechanic
- Compound
- Lay flat on the ground with a plate on your chest.
- Push your hips up toward the ceiling and maintain that extended position.
- Extend your elbows mostly, break at the shoulder joint while maintaining hip extension and the slight bend in your elbows.
- Let the plate tap the floor (or get close) and then pull the plate back into the starting position.