STARTING POSITION:
Select the appropriate weight of the plate. Lie on a flat bench and lift the plate with both hands just above of you extending your arms so that they are perpendicular to the floor. The plate should be resting on the palm of your hands and them should be facing the roof. Contract your pelvic floor and core. Place your feet flat on the bench.
MOVEMENT:
Slowly lower the weight behind your head with your arms locked while you inhale. Return to the starting position in a strong movement while you exhale.
TIPS: While your are doing the exercise, move only the shoulders joint, make sure you don't move any other part of your body.