Plate Shoulder Press

Overview

The weight plate shoulder press is a compound strength training exercise that targets the shoulder muscles, primarily the deltoids (anterior, medial, and posterior deltoids), as well as the triceps and upper chest. It involves pressing a weight plate overhead from shoulder level to fully extended arms.

Description

Let's get started by grabbing your weight plate in both hands and bringing it up to shoulder height with the arm bent.

This is the starting position.

From here extend your arms overhead until they are almost locked out, or as high as you can.

Once done, return the plate back down safely to shoulder height. This is one repetition, now repeat this for the desired amount.

If you find yourself tipping backwards as you raise your arm up, put the back of your chair against a wall to help prevent this.

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
• Push

Primary muscles

• Triceps
• Deltoids

Secondary muscles

Exercise type