Ab Crunch And Chest Press

Lay on your back, knees bent, feet flat. Imprint the spine. Arms in scare crow position. Exhale and slowly raise the shoulders off the floor while reaching the weights up at a 45 degree angle (towards where the wall and the ceiling meet). Short pause at the top. DO NOT gain momentum by going fast and throwing the weights out in front of you as that defeats the purpose.

Go SLOW and make sure the elbows return to a 90 degree angle at the bottom of the move. Don't allow the weights to fall in towards the chest!