- The plate press is an exercise that works the triceps and makes them seem like they are exploding from your arms.
- This exercise can be done with either dumbbells or a barbell, and you can do it in the gym or at home using plates as weights.
- If you want to improve your body’s strength and endurance, then this workout will really help you achieve those goals.
- The following guide will teach you how to do the plate press with perfect form every time so that your workout goes smoothly and you get the results you want without getting hurt or causing any issues in your shoulder area.
1. Choose the right weight
- To do a plate press exercise, you need a plate or weight that is appropriate for your level of fitness.
- The weight should be heavy enough so that you can only lift it for about 12-15 repetitions.
- If you are just starting out, start with a 10 lb plate.
- As you get stronger, work up to using heavier plates or other weights such as dumbbells.
2. Set up your machine
- The plate press exercise is a total body workout that can be done using any type of weight.
- When using weights, it is best to use dumbbells or a barbell and plates (weight stack).
- If you are short on space, you can simply use a chair for your back support and put weights in your lap.
- To start, grab two dumbbells (or a barbell and two plates) and set them down on the ground next to you.
3. Place your hands correctly
- Put your hands on the plate, somewhat more extensive than shoulder-width separated.
- Keep your back straight and bend at the elbows, bringing your chest down towards the plate.
- Now push up with your arms, keeping them close to your body and squeezing your upper arm muscles.
4. Do the exercise
- A plate press exercise is a quick way to get a good full-body workout.
- All you need is an empty weight plate and a flat surface, like a bench or mat.
- Hold the plate in both hands at chest level and then push up with your arms as if you’re doing a push-up on the floor.
- When your arms are fully extended, bring one hand back down while keeping the other arm fully extended. Keep alternating hands until you’ve done all 10 reps, then switch sides and repeat.
5. Cool down
- In summary, a plate press exercise is a great way of strengthening your back and shoulders.
- You can also use it for abdominal exercises.
- Make sure you are doing it correctly and at a safe speed. It’s important not to over-exert yourself so you don’t injure yourself.
You should also check out this post as well.
http://fitholae.com/how-to-perform-weighted-pull-ups-like-a-pro/
