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Chest · Weighted
Plate Press
Plate Press is an intermediate compound strength exercise that works the pectorals (chest), with the front shoulders and triceps assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest
Secondary muscles
- Front Shoulders
- Triceps
How to do Plate Press
- Stand or lie down holding a weight plate at your chest, squeezing it between your palms.
- Press the plate straight out in front of you while squeezing your hands together.
- Pause with your arms extended.
- Bring the plate back to your chest and repeat.
Form tips
- Squeeze the plate hard the whole time.
- Keep your shoulders down.
Plate Press alternatives
More pectorals exercises
Plate Press FAQ
What muscles does Plate Press work?
Plate Press mainly works the pectorals in the chest. The front shoulders and triceps work as secondary muscles.
What equipment do you need for Plate Press?
You need a weighted.
How many sets and reps of Plate Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Plate Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Press?
Other exercises for the pectorals include Barbell Bench Press, Dumbbell Svend Press, Band Palloff Press and Bodyweight Svend Press.
For developers
Use Plate Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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