Plate Press
Trains the chest. You need a plate. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Plate Press
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Plate Press trains
Technique
How to do the Plate Press
- Stand with your feet shoulder-width apart or lie on a flat bench, holding a weight plate flat between your palms at chest level, squeezing it firmly from both sides with your fingers pointing forward.
- Press the plate straight out or up away from your chest by extending your arms fully, while continuing to squeeze your palms together.
- Pause briefly at full extension, keeping constant inward pressure on the plate.
- Slowly return the plate to your chest with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Squeeze the plate hard between your palms throughout the movement to keep your chest engaged.
- Exhale as you press the plate away and inhale as you bring it back.
- Keep your wrists straight and your movements slow and controlled.
- Keep your shoulders down and back rather than shrugging as you press.
Substitutes
Swap Plate Press for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Plate Press for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.