Plate exercises

Plate: 60+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What a weight plate is for

A single weight plate can do more than load a bar. You can hold it for front raises, presses and squats, pinch it for grip strength, use it for loaded sit-ups and neck work, or lift it overhead and around the head for the shoulders and core.

Technique and safety

Grip the plate firmly by the rim or the handles, and start light: holding a plate in front of you puts a lot of leverage on the shoulders. Avoid slick plates for pinch work if your hands are sweaty.

Five to start with

  1. 1
    BeginnerPlate Front Raise

    Front-shoulder work holding a plate at arm's length.

  2. 2
    IntermediatePlate Pinch

    Holding plates smooth-side out trains the pinch grip.

  3. 3
    IntermediatePlate Halo

    Circling the plate around the head for shoulder mobility and core control.

  4. 4
    IntermediatePlate Squat-Press

    A squat finished with an overhead press.

  5. 5
    IntermediateWeighted Crunch

    Holding a plate on the chest adds load to crunches.

All 60+ weight-plate exercises

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