How to perform it

1. 1

   Lie flat on your back on a bench with your knees bent and feet flat on the ground.

2. 2

   Hold the medicine ball with both hands, extending your arms straight up above your chest.

3. 3

   Lower the medicine ball towards your chest, keeping your elbows close to your body.

4. 4

   Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.

5. 5

   Catch the medicine ball and repeat for the desired number of repetitions.

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