Get a hardcore workout ANYWHERE only using a single WEIGHT PLATE! Workouts like these are great for a full body burn and are convenient when traveling or training at home with limited equipment. How intense the workout gets is up to you. Keep the rest periods as short as possible and if you have multiple plates available try stacking them together when performing the exercises! Train hard Nation!!!
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Today I’m going to share with you 8 of the best weight plate exercises that you can do anywhere! It’s important you know that you DON’T need to use a 45lb plate for all of these exercises, and after I have explained how to do each exercise, I will show you how to incorporate all 8 exercises into a brutal, home, full body workout!
Exercise #1: Plate Press
This is going to mainly target the chest, but you will feel it in your arms and shoulders as well. The way you perform this movement is very simple – you’ll place your hands on the outside of the plate and push your hands in. Pushing your hands in is going to force you to take advantage of the flex at the top of the movement, and it will help you keep your arms in an adducted position to hold onto the plate.
You’ll start at the top of the movement with your arms extended, and lower the plate down controlled to your chest. While pushing your hands together on the plate, press the plate back to the top of the movement, and repeat for reps. Personally, I do like to superset this exercise with push-ups, so if you want to make the chest portion of this workout a bit more intense, you can do your reps with the plate press, and then roll over and go into some push-ups as well.
Exercise #2: Single-Arm Plate Row
All you need to do for this exercise is find a bench or a chair to post off of with one hand, and place your fingers through the middle of the plate. Once you’re in position, you’re going to pull through your elbow as high as you can, before returning to the starting position and repeating for reps. Obviously once you finish one side, you need to make sure you switch hands and repeat the same number of repetitions on the other side.
Exercise #3: Plate Curl
To do this movement, you’re going to grab the plate on both sides, while keeping your elbows slightly elevated and in front on your hips. From this position, you’re going to curl the weight up, flexing and squeezing your biceps as hard as you can before returning to the starting position, and repeating for reps. You don’t want to go all the way down to the point where your elbows move backwards with this movement. Always keep them in front of your hips to keep constant tension on the biceps as you perform your repetitions. If you want to make this exercise more intense, you can always use more weight by using multiple plates and performing the movement the exact same way.
Exercise #4: Plate Triceps Extension
For this exercise, you want to grab the plate the same way you did for your biceps, except this time you’re going to bring your arms up and over your head. Once you’re in the starting position with your arms fully extended, you’re going to lower the weight behind you all the way down, before extending back to the top. Make sure you are flexing and squeezing your triceps as hard as you can at the top of the movement. Again, if you want to make this more intense, take another plate, stack it up, and perform the same range of motion.
Exercise #5: Overhead Plate Squat
For this movement, you’re going to take the plate and hold it over your head the same way you would for the triceps extension. Once you have the plate in that top position, you’re going to squat down as low as you can, then return back to the starting position and repeat for reps. Even though you’re working your legs, you’re still getting a lot of upper body engagement as well because you’re holding the plate.
If it starts to get too heavy and it starts affecting your form, it’s OK to hold the plate in front of you instead, and perform your squats more like a goblet squat. Again, if you want to make the exercise more intense, just stack two plates together and hold them in the same position.
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