Plate press

You need

How to do it

1. Grab a weight plate evenly, extend your arms, and have the bottom supported against your upper thighs. Start with a 10 or 15-lb plate to get a good feel for the movement.
2. Bring your shoulders back and down, engage your abs, squeeze your glutes, and raise the weight plate horizontally and in front of your chest. Keep your elbows extended and have your wrists in a neutral position (facing one another).
3. Have your feet hip-width apart with toes pointing slightly out and heels in contact with the floor. Maintain a slight bend in your knees.
4. Take a breath and bring the weight plate to your chest muscles without flaring your elbow. Draw the plate in until it taps your torso.
5. Press the plate forward and slightly up, squeezing your chest as hard as possible near the top. The plate should end at chest level or slightly higher. Use a moderate tempo and focus on engaging your chest from the moment you start pressing forward.
6. Exhale just as your elbows extend to complete the repetition. Don’t press the weight too forcefully, as doing so can cause instability.
7. Take another breath as you bring the plate to your torso again, and repeat.