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: Start by placing two dumbbells on the floor, about shoulder-width apart.
: Position yourself in a plank position with your hands on top of the dumbbells, keeping your arms straight.
: Keep your feet together, with your toes resting on the floor.
: Engage your core and lower your body towards the floor by bending your arms, until your chest nearly touches the dumbbells.
: Push your body back up to the starting position, straightening your arms and engaging your chest, triceps and shoulders.

Masculino