1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Hold a weight plate with both hands at chest level. Your elbows should be bent at about 90 degrees, and your hands should grip the sides of the plate.
2. Body Alignment:
- Keep your back straight and shoulders relaxed.
- Engage your core muscles to maintain stability throughout the exercise.
3. Lift the Plate:
- Gradually raise the weight plate in front of you, extending your arms. Aim to bring the plate to shoulder height.
- Ensure that your elbows remain slightly bent throughout the movement, and do not lock your elbows.
4. Hold and Squeeze:
- Once the plate reaches shoulder height, pause for a moment. Squeeze your shoulders and upper chest to feel the contraction.
5. Lower the Plate:
- Slowly lower the plate back to the starting position at chest level, maintaining control of the movement.
- Avoid letting the plate drop quickly; use a steady pace to engage your muscles effectively.
6. Repetition:
- Repeat the lift for 10-15 repetitions, or as many as you can maintain proper form. Take a brief rest if needed between sets.
7. Breathing:
- Inhale as you lower the plate and exhale as you lift it.
Tips for Beginners:
- Start with a lighter weight to master the movement before increasing the resistance.
- Focus on your form rather than how much weight you're lifting.
- Make sure to warm up before starting the exercise and cool down afterward to prevent injury.
