Weight-Plate Standing Press
Build upper body strength with the Weight-Plate Standing Press! A simple, effective exercise for chest, shoulders, and arms.
The Weight-Plate Standing Press is a compound exercise that mainly works the chest and shoulders, with help from the triceps and core. You'll need: weight plates.
Required Equipment
Weight-Plate Standing Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Weight-Plate Standing Press Variations and Alternatives
How to do the Weight-Plate Standing Press
Stand tall with your feet shoulder-width apart, holding a weight plate vertically against your chest with both hands.
Engage your core and squeeze your palms firmly inward against the sides of the weight plate to activate your chest muscles.
Exhale as you press the plate straight out in front of your chest until your arms are fully extended.
Hold the squeeze briefly at full extension while keeping your shoulders relaxed and down.
Inhale as you slowly bend your elbows to return the weight plate back to your starting position at your chest.
Weight-Plate Standing Press FAQs
What muscles does the Weight-Plate Standing Press work?
The Weight-Plate Standing Press mainly works the chest and shoulders, with help from the triceps and core. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Weight-Plate Standing Press?
Weight plates.
Is the Weight-Plate Standing Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weight-Plate Standing Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Weight-Plate Standing Press variations and alternatives?
Similar exercises include the Weight-Plate Prone Switch Plank, Weight-Plate Clean & Press, Weight-Plate Pinch-Grip Farmer Carry and Weight-Plate Halo.
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