Plate Forward & Up

Overview

The forward & up is a compound strength training exercise that targets the muscles of the chest, shoulders, and triceps. It is combines the chest press and shoulder press using a weight plate as the resistance. This exercise is effective for building upper body strength and muscle mass.

Description

Let's get started by grabbing your weight plate and having it close to your chest.

This is the starting position.

From here press the plate forward, by extending at the elbow until the arms are fully extended in front of you or as far as you can. Once done, return the plate back to your chest. Then press the plate up and overhead or again as high as you can, then back down to your chest. This is one repetition, now repeat this for the desired amount.

You can change the intensity of this exercise by increasing or decreasing the weight of the weight plate.

Benefits

• Core Strength: Weight plate exercises engage the core muscles to stabilize the body during movements, helping to strengthen and tone the abdominal muscles, obliques, and lower back.
• Functional Strength: Weight plate exercises often mimic real-life movements, improving functional strength that translates to everyday activities and sports performance.
• Versatility and Portability: Weight plates are versatile workout tools that can be used for a wide range of exercises, and they are relatively easy to transport, making them suitable for home workouts or on-the-go training.

Area focus

• Shoulders
• Arms
• Chest
• Push

Primary muscles

• Deltoids
• Pectorals

Secondary muscles

• Triceps

Exercise type