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Chest · Beginner

Plate Press

Standing horizontal plate press from the chest for controlled shoulder, chest, and triceps work.

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Plate Press demonstration

Exercise overview

Training details

ChestShouldersTricepsCore

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a weight plate held vertically against the chest, hands secure on opposite sides, and the trunk braced.
  2. 02Keep the shoulders down, elbows slightly bent, and ribs stacked over the pelvis before beginning the press.
  3. 03Press the plate straight forward from the chest until the arms are extended without locking the elbows forcefully.
  4. 04Pause briefly with the plate level and the torso still, avoiding any backward lean or shoulder shrug.
  5. 05Draw the plate back to the chest under control and reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePush-UpComparable substituteBarbell Pressing Snatch BalanceComparable substituteKettlebell Tall Kneeling Chest PressComparable substituteStraight-Leg Bench DipComparable substituteBench PressComparable substituteDumbbell Fly

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