Sit on a flat bench and place a plate on your legs. Throw it up using your legs and lie on the bench while holding the plate by pushing your palms to it (Do not grab the plate. Push your palms to it too keep it in the air).
2. Push your heels to the ground and flex your abs to stay still.
3. Slowly lower the plate by bending your elbows towards your stomach while keeping them close to your sides.
4. Pause briefly at the bottom and extend your elbows back to the starting position.
Doable at:
Muscle group/groups:
Working muscle/muscles:
