Bench Crunch Plate Overhead
Lie on the flat bench with your back flat and knees bent with around a 60 degree angle between the hamstrings and the calves. Keep your feet flat on the bench and push your arms overhead holding the plate.
Curl your upper body forward and bring your shoulder blades just off the bench. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Hold the contraction for a second.
Slowly go down to the starting position and repeat the exercise according to the training plan.