Plate Press.

How to do it.

1. Step 01

   Lie on a bench holding a plate between both palms

2. Step 02

   Press the plate together hard at chest level

3. Step 03

   Extend the arms straight up over the chest

4. Step 04

   Keep squeezing the plate the whole time

5. Step 05

   Lower the plate back to the chest

6. Step 06

   Maintain tension for every repetition

Pro cues.

• The squeeze drives the chest contraction

• Keep the plate centered over the chest

• Use a moderate weight to stay controlled

Questions, answered.

What is the Plate Press?

Squeeze press with a plate that keeps continuous tension on the chest.

What muscles does the Plate Press work?

The Plate Press primarily works your chest. It also recruits your front delts as secondary movers.

What equipment do I need for the Plate Press?

You need a weight plate and a bench to perform the Plate Press.

How many sets and reps should I do for the Plate Press?

A typical prescription for the Plate Press is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Plate Press good for beginners?

Yes. The Plate Press is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.