WORKS ON: Pectoral, deltoid, and grip strength.

LEVEL OF DIFFICULTY: Easy to advanced.

PRECAUTIONS: Start with light weight plates, five or 10 pounds. The plates are slippery, so watch your toes! Do not hold your breath.

SETUP: Stand erect with the knees slightly bent. Draw the belly button toward the spine to stabilize the torso. Take the weight plates and press them together with the smooth sides facing out.

THE STEPS: Squeeze the plates together and raise the hands to chest level by allowing the elbows to bend. Fingers should be pointing directly away from you. Extend the arms straight out in front of you while squeezing the plates together as hard as you can. Pause for a two-count, then return to the starting position.

REPETITIONS: Three sets of 10.

OPTIONS: Rather than parallel to the ground, change the angle of the arms so you are pressing at a slight up or down angle.

MEET MICHAEL MEOLI

TITLE: Firefighter-paramedic

YEARS OF SERVICE: 27 years as paramedic; 11 years as firefighter

AGE: 54

HOME: Scripps Ranch

PERSONAL: Divorced, 3 sons

ACTIVITIES/INTERESTS: Outdoor adventure sports, aquatics, missionary work.