HyperBody
Exercise library · Chest

Plate Press.

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

BeginnerPlate, Bench
Plate Press
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Chest
Secondary
Front delts
The play-by-play

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

What separates good from great

Pro cues.

  • The squeeze drives the chest contraction

  • Keep the plate centered over the chest

  • Use a moderate weight to stay controlled