Weighted Plate Bench Press

Muscles worked

Setup

1. Lie flat on the bench with your feet planted firmly on the floor for stability.
2. Hold a weight plate by its edges at the 3 o'clock and 9 o'clock positions, or press your palms flat against the sides of the plate.
3. Position the plate directly over your mid-chest with your arms fully extended.
4. Retract your shoulder blades into the bench and maintain a slight, natural arch in your lower back.

How to do it

1. Inhale and slowly lower the plate toward the center of your chest by bending your elbows at a 45-degree angle.
2. Touch the plate lightly to your chest without bouncing it.
3. Exhale as you press the plate back to the starting position, focusing on driving through your palms.
4. Squeeze your chest muscles hard at the top of the movement while maintaining a slight bend in your elbows to keep tension on the muscles.

Form checklist

• Keep your wrists straight and stacked over your elbows throughout the lift.
• Maintain constant tension by not fully locking out your elbows at the top.
• Ensure your feet remain flat on the ground to prevent your hips from lifting off the bench.
• Control the descent (eccentric phase) to prevent the plate from tilting or wobbling.

Pro tips

• Actively 'crush' the plate between your hands as you press; this inward force significantly increases pectoral fiber recruitment.
• Focus on bringing your biceps toward each other at the top of the rep to maximize the contraction of the inner chest.

Make it harder

• Perform the movement as a 'Squeeze Press' by placing your palms flat on the sides of the plate without gripping the edges.
• Implement a 3-second isometric pause at the bottom of each rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the weighted plate bench press work?

The weighted plate bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the weighted plate bench press?

The weighted plate bench press uses dumbbell.

Is the weighted plate bench press good for beginners?

Yes. The weighted plate bench press is a beginner-friendly movement and a strong foundation to build on.

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