Plate Shoulder Press

The Plate Shoulder Press is a versatile exercise that targets the shoulder muscles using a weight plate instead of traditional dumbbells or barbells. It's an effective movement for building shoulder strength and stability, particularly when looking for a change from standard pressing exercises.

How to do Plate Shoulder Press

  1. Setup: Stand with your feet shoulder-width apart. Hold a weight plate with both hands at chest level, gripping it firmly at the sides.
  2. Starting Position: Engage your core and keep your back straight. Your elbows should be bent, and the plate should be close to your chest.
  3. Press: Exhale as you press the plate overhead until your arms are fully extended but not locked out.
  4. Lower: Inhale as you slowly lower the plate back to the starting position, maintaining control throughout the movement.
  5. Repeat: Perform the desired number of repetitions, focusing on a smooth and controlled motion.

Form Tips

  • Elbow Position: Keep your elbows slightly in front of your body as you press the plate upward to reduce strain on the shoulders.
  • Core Engagement: Maintain a tight core throughout the exercise to prevent arching your back.
  • Grip: Hold the plate securely to ensure stability and control during the press.

Targeted Muscles

  • Primary Muscles: Anterior and lateral deltoids (front and side shoulder muscles).
  • Secondary Muscles: Triceps, upper trapezius, and upper chest.
Want to log a workout and track your stats for ?
Get the RYSE app, it's FREE on iOS/Android. Track your workouts with friends and build your own fitness community!

Jessica Wood - Cofounder of RYSE

Nashvillian. Ex-Principal Software Engineer. Bodybuilder.

https://www.ryseapp.io
Previous
Previous

Barbell Shrug

Next
Next

Cable Seated Row