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Plate Press Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: chest
    • secondary: triceps
    • tertiary: front deltoids
    • quaternary: serratus anterior

How to perform?

The plate press is a compound exercise that primarily targets the chest muscles, making it an excellent addition to any chest-focused workout routine. While performing this exercise, you will primarily engage your chest muscles. To perform this movement, you will need to push a weight plate in a horizontal direction, mimicking the motion of a bench press.


As a compound exercise, it goes beyond just activating the chest. The triceps muscles have a secondary role, particularly during the extension phase when you are pushing the weight away from your body.


Furthermore, the anterior deltoids also play a role as stabilizers. The quaternary muscles involved in this are the serratus anterior, which play a role in both shoulder stability and scapular movement.


This exercise doesn't have any variations

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