Weighted Plate 45-Degree Side Bend

The side bend in the 45° bench holding a plate; the plate loads every lift of the upper side.

How to do it

Setup

Side-on in the 45° bench, hip on the pad, feet locked, a plate held flat on the chest or behind the head.

Steps

Lower the torso sideways, the plate held tight.
Raise the torso back into line with the legs, plate still.
Finish the set, then turn to the other side.

Common mistakes

Plate shifting during the rep: pin it in one place; a sliding weight turns the torso. Bouncing out of the bottom: pause low, then lift. Loading before the bodyweight bends are clean: earn the plate first.

Breathing

Exhale lifting, inhale lowering.