Plate Press
Complete guide to Plate Press. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires plate. Step-by-step instructions and expert tips.
How to Perform Plate Press
Grab a weight plate with both hands on the sides and lie back on a flat bench with your feet flat on the floor.
Hold the plate above your chest with your arms extended.
Retract your shoulder blades, engage your abs, and take a breath.
Lower the plate toward your chest by bending your elbows.
Press the plate back up until your arms are fully extended, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |