Standing Plate Presses
A plate held upright by its rim, pushed from the chest straight out to long arms at chest height, where it weighs most on the front delts.
How to do it
Setup
Standing tall, feet hip-width, a plate held upright against the chest, hands on the rim at either side.
Steps
- Push the plate straight out until the arms are long, at chest height.
- Hold it there for a beat without letting it sink.
- Bring it back to the chest under control.
Common mistakes
Plate drifting down as the arms straighten: keep it at chest height the whole way. Leaning back to balance the plate: stand tall; take a lighter plate. Shrugging the shoulders up: keep them down and the neck long.
Breathing
Exhale pressing, inhale returning.
