Plate Floor to Overhead

Overview

The weight plate floor to overhead is a compound strength training exercise that targets the muscles of the chest, shoulders, back, core and triceps. It is similar to a burpee, but instead using a weight plate as the resistance. This exercise is effective for building upper body strength, core and muscle mass.

Description

Let's get started by grabbing your weight plate and having it on your lap.

This is the starting position.

From here, lift the plate off your lap, hinge at the hips and lower the ball to the floor or as close as you can. Then raise back up and press the plate overhead. Then lower the plate back down to the starting position. 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
• Back
• Upper Body

Primary muscles

• Triceps
• Deltoids
• Erector Spinae

Secondary muscles

• Biceps

Exercise type