Weight-Plate Seated Weighted Driver
Build chest & shoulder strength with the Weight-Plate Seated Weighted Driver. A simple but effective press for all levels!
The Weight-Plate Seated Weighted Driver is a compound exercise that mainly works the chest and shoulders, with help from the triceps and core. You'll need: exercise bench or weight plates.
Required Equipment
Weight-Plate Seated Weighted Driver Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Weight-Plate Seated Weighted Driver Variations and Alternatives
How to do the Weight-Plate Seated Weighted Driver
Sit on a flat bench with your feet placed firmly on the ground, shoulder-width apart.
Choose an appropriate weight plate and hold it with both hands in front of your chest. Your palms should be facing each other on the inside of the plate.
Press the plate straight out from your chest until your arms are fully extended, keeping your back straight and core engaged.
Squeeze your chest and shoulder muscles as you press the plate away from you.
Pause for a moment when your arms are fully extended before returning the plate back to the starting position near your chest.
Keep the movements controlled and avoid using momentum to press the weight.
Perform the desired number of repetitions and sets.
Make sure to breathe out as you press the weight away and breathe in as you return to the starting position. Always choose a weight that allows you to control the plate throughout the entire movement without straining your posture or form. If you are new to this exercise, start with a lighter weight to ensure correct technique before progressing to heavier weights.
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Weight-Plate Seated Weighted Driver FAQs
What muscles does the Weight-Plate Seated Weighted Driver work?
The Weight-Plate Seated Weighted Driver 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 Seated Weighted Driver?
Exercise bench or weight plates.
Is the Weight-Plate Seated Weighted Driver 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 Seated Weighted Driver go on?
It belongs on push day in a push/pull/legs routine.
What are some Weight-Plate Seated Weighted Driver variations and alternatives?
Similar exercises include the Bottle-Weight Svend-Press, Incline Svend-Press, Weight-Plate Push and Weight-Plate Clean & Press.
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