Standing Plate Press
This exercise targets the chest muscles without a bench and teaches a controlled forward pressing movement.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand tall with your feet hip-width apart and lightly brace your core.
- 02
Hold a weight plate with both hands in front of your chest and keep your shoulder blades lightly pulled together.
- 03
Press the plate straight forward to chest height until your elbows are nearly fully extended, and squeeze your chest muscles firmly.
- 04
Hold the position briefly without letting your shoulders rise toward your ears.
- 05
Return the plate to the front of your chest with control and repeat.
How to get started at the gym
§ 03 · SisuLiftStanding Plate Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your chest up and avoid arching your lower back during the press. Keep your wrists neutral and your elbows slightly down so the load stays on your chest.
This exercise targets the chest muscles without a bench and teaches a controlled forward pressing movement.
More exercises: Chest
§ 05 · Same muscles
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