Standing Plate Presses
Perform standing plate presses to build strong, sculpted shoulders, chest, and triceps.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Standing Plate Presses
Barbell Standing Military Press
Shoulders · Deltoid Anterior · Barbell
Standing Behind Neck Press
Shoulders · Deltoid Anterior · Barbell
Dumbbell Standing Palms In Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Standing Overhead Press
Shoulders · Deltoid Anterior · Dumbbell
Description
A standing upper body exercise that mainly targets the shoulders but also works the chest and triceps
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How to do Standing Plate Presses
- 01Setup
Stand tall with your feet hip-width apart, holding a weight plate with both hands, palms facing each other, pressed firmly against your upper chest.
- 02Setup
Keep your elbows tucked close to your sides, maintain a slight bend in your knees, and brace your core to stabilize your torso.
- 03
Exhale as you powerfully press the plate straight forward, extending your arms fully without locking your elbows at the top.
- 04
Hold the extended position briefly, squeezing your chest and anterior deltoids, ensuring your shoulders remain down and back.
- 05
Inhale as you slowly and controlledly return the plate to your chest, resisting the weight throughout the entire movement.
- 06
Repeat for the desired number of repetitions, maintaining core engagement and a deliberate, controlled tempo.
Tips
- Actively brace your core throughout the entire movement to prevent your lower back from arching and to maintain full-body stability.
- Focus on keeping your elbows relatively close to your body during the press to maximize activation of the anterior deltoids and chest.
- Ensure you achieve full arm extension at the top of the press, but avoid locking your elbows to keep constant tension on the target muscles.
- Control the eccentric (returning) phase of the movement, taking at least 2-3 seconds to bring the plate back to your chest to increase time under tension.
Common mistakes
- Using momentum to press the plate is a common error; instead, focus on a controlled, deliberate push using only muscle force from your shoulders and chest.
- Allowing your elbows to flare out excessively wide reduces anterior deltoid engagement; keep them slightly tucked to target the intended muscles more effectively.
- Failing to achieve a full range of motion by not fully extending your arms or not bringing the plate completely back to your chest diminishes muscle activation; ensure complete extension and retraction.
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Get Ellim — FreeQuestions
What muscles does Standing Plate Presses work?
Standing Plate Presses primarily targets Deltoid Anterior. Secondary muscles include Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii.
Is Standing Plate Presses good for beginners?
Standing Plate Presses is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Standing Plate Presses?
You need Weighted to perform Standing Plate Presses. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Standing Plate Presses?
Actively brace your core throughout the entire movement to prevent your lower back from arching and to maintain full-body stability. Focus on keeping your elbows relatively close to your body during the press to maximize activation of the anterior deltoids and chest. Ensure you achieve full arm extension at the top of the press, but avoid locking your elbows to keep constant tension on the target muscles. Control the eccentric (returning) phase of the movement, taking at least 2-3 seconds to bring the plate back to your chest to increase time under tension.
What are common mistakes when doing Standing Plate Presses?
Using momentum to press the plate is a common error; instead, focus on a controlled, deliberate push using only muscle force from your shoulders and chest. Allowing your elbows to flare out excessively wide reduces anterior deltoid engagement; keep them slightly tucked to target the intended muscles more effectively. Failing to achieve a full range of motion by not fully extending your arms or not bringing the plate completely back to your chest diminishes muscle activation; ensure complete extension and retraction.
Related exercises
Barbell Standing Close Grip Military Press
Shoulders · Deltoid Anterior · Barbell
Push Up Close Grip Off Dumbbell
Shoulders · Triceps Brachii · Dumbbell
Lever One Arm Shoulder Press (plate loaded)
Shoulders · Deltoid Anterior · Leverage machine
Landmine Single Arm Press
Shoulders · Pectoralis Major Sternal Head · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store