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Last updated March 5, 2026
ChestTricepsShoulders
Plate Press
Press a weight plate out in front of your chest with both hands, squeezing the plate hard to activate the inner chest. A great finisher for chest day.
Quick facts
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
ChestUpper Chest
Secondary
TricepsFront ShouldersRibs / Serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Plate
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Select a weight plate you can control for the full range of motion.
- Stand with feet shoulder-width apart.
- Step 2Starting Position
- Hold the plate against your chest with both palms pressing inward.
- Squeeze the plate tightly to engage your chest muscles.
- Step 3Execution
- Press the plate straight out in front of you until your arms are fully extended.
- Maintain constant inward pressure on the plate throughout the movement.
- Pause briefly at full extension, squeezing your chest.
- Slowly return the plate to your chest under control.
- Keep your core braced and avoid arching your back.
Alternatives & variations
Explore similar movements targeting the same muscles.
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