- SETUP: Grip either side of the plate and hold it directly in front of your upper chest. Pin your shoulders back, and get into a split stance position.
- LIFT: Push the weight away from you at a diagonal angle, keeping your shoulders pinned back to avoid rounding your back. You should be able to see through the hole at the end of a rep.
- TIP: The hardest part of this rep is the end, when the weight is furthest from your chest. That means you can cheat yourself of results here by ‘throwing’ the weight in and out too quickly. Instead, control the pace of the motion to ensure the end of each rep burns like a motherf**ker. That’s the whole point.
MUSCLES WORKED BY THIS EXERCISE:
- Shoulders (Front Delts)
- Arms (Forearms)