Plate Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Lie flat on a bench or the floor and squeeze a weight plate tightly between your palms at chest level.
• Press your shoulders down into the surface and engage your chest muscles by actively pushing your hands together.
• Extend your arms to press the plate straight up over your chest while maintaining constant inward pressure.
• Lower the plate slowly back to your chest under control to complete the repetition.

Common mistakes

• The lifter loses the inward pressure between the hands, which reduces chest activation.
• The elbows flare excessively outward, which increases stress on the shoulder joints.
• The plate bounces off the chest at the bottom of the movement.

Frequently asked questions

Is the plate press better done on the floor or on a bench?

A bench allows for a slightly larger range of motion, but the floor version is highly effective for isolating the chest and limiting shoulder strain.

What weight should I start with for this exercise?

Start with a light weight, as maintaining constant inward pressure makes the exercise significantly harder than it looks.

Related exercises