Begin with the shoulder blades propped up onto a bench and the body perpendicular to the bench. With one leg, bend the knee to 90 degrees and keep the glute engaged to extend the hip fully, and keep the other leg off of the ground. With the arm opposite of the leg that is down, begin to press a dumbbell over the chest. Complete on both sides.

Benefits:
- Total Body Strength
- Contralateral Development
- Stability

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