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Chest · Other

Plate Press

An isolation movement that trains your chest. Your shoulders and triceps help out.

EquipmentOther
TypeIsolation
Push or pullPush
LevelBeginner

Muscles you'll work

Plate Press muscles worked, front viewPlate Press muscles worked, back view
ChestPrimaryShoulders · TricepsSecondary

How to do it

  1. Sit on a bench or stand upright, holding a weight plate with both hands, palms facing each other.
  2. Press the plate firmly together, positioning it directly in front of your chest.
  3. Keeping your elbows slightly bent, slowly press the plate straight out in front of you until your arms are almost fully extended, squeezing your chest muscles.
  4. Hold the contraction for a moment, focusing on the chest.
  5. Slowly return the plate to the starting position in front of your chest, maintaining tension on your chest muscles throughout the movement.
  6. Repeat for the desired number of repetitions.

More chest exercises

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