This is an exercise that combines chest, core and glute workout suitable for the beginner.




1. Start by holding a dumbell above your head while back is flat across a bench and body is flat in plank position.

2. Keeping elbows slightly bent slowly lower the dumbell behind you then 3. bring the dumbell back to abovve your head.

4. While the dumbell is above you lower your glutes towards the floor then squeeze but up to plank position.

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