10 AMAZING EXERCISES YOU CAN DO WITH WEIGHT PLATES
No bulky and expensive training equipment? No problem! You can jumpstart a fit & healthy lifestyle with nothing but a set of handy weight plates.
Typically used in combination with barbells, weight plates are often underestimated, and dare we say it, underexplored. When we say weight plates, most people think of only one exercise: lifting. However, it’s the simplicity that makes a weight plate such a flexible piece of equipment. Among others, you can use it to build endurance, boost strength, and improve your balance.
Here are ten ways you can integrate weight plates in your regular routine:
PLANK PLATE SWITCH
Targets: Shoulders, chest, abs, obliques
Level: Beginner to intermediate
How: Start by doing a plank. Fists should be at eye level and toes firm to the ground. Stack four to five weight plates together at your right. Raise your left arm and grab each plate one by one, stacking them to your left. Once stacked, raise your right arm, grab each plate and stack them to your right. Repeat the process, speeding up as you go.
PLATE PUSH-UPS
Targets: Shoulders, chest, abs, arms
Level: Intermediate
How: Start in a pushup position. Keep a plate under each hand, making sure the plates are in contact. Lower your chest and slide plates apart as you go. Aim for your nose to touch the ground. Get back to start position and slide the plates back together. Repeat.
FRONT SHOULDER RAISE
Targets: Shoulders, back, abs
Level: Beginner to intermediate
How: Grab a weight plate with both hands. Stand with feet hip-width apart, holding the plate with an inside grip and arms extended forward. Keeping your arms straight and elbows soft, slowly raise the plate overhead until your biceps meet your ears. Return to start.
LATERAL RAISE
Targets: Deltoids, shoulders, upper back
Level: Intermediate
How: Stand with a straight torso and with feet hip-width apart. Grab a plate with each hand and hold them to your sides. This is your starting position. Raise the plates out from your sides with a slight bend on the elbow. Stop when your arms are parallel to the floor. Lower the plates slowly back to starting position. Repeat.
HALO
Targets: Shoulders, biceps, triceps, back, abs
Level: Intermediate
How: Stand with your feet hip-width apart, holding the plate at the outside grip, arms extended overhead. Bend your elbows and move the plate around your head in a circular motion until you get back to starting position. Switch directions. Repeat.
CHEST SQUEEZE PRESS
Targets: Pecs, Triceps, deltoids
Level: Intermediate to advanced
How: Hold and squeeze two plates together in between your hands and across your chest. Shoulders should be kept down. Extend elbows as far as you can go, with the plate going away from the body in chest height. Go back to starting position. Repeat.
SQUAT PRESS
Targets: Triceps, chest, abs, butt, thighs
Level: Beginner to Intermediate
How: Start in a squat position and make sure your back is straight. When re-assuming standing position, raise the plate overhead. Make sure you bring the plate as close to the body while moving it over your head.
SQUAT REACH
Targets: Triceps, abs, butt, thighs, lower back
Level: Beginner to Intermediate
How: Start with feet shoulder-width apart and the weight plate held close to your chest. Squat down, driving your weight into your heels and keeping your knees behind your toes, then thrust the weight plate forward with your arms, keeping your arms extended and parallel to the ground. Rise from your squat and pull the weight plate back to your chest and repeat.
SIDE BEND
Targets: Triceps, abs, butt, thighs, lower back
Level: Beginner to Intermediate
How: Stand in an upright position. Hold a plate with your left hand as your right-hand hold your waist. Bend your waist to the left as far as you can. Hold for one to two seconds. Go back to starting position and change hands.
OVERHEAD PRESS
Targets: Chest, shoulders, triceps, upper back
Level: Beginner to Intermediate
How: As you would with a normal overhead press, raise your chest upwards and arch your back. Hold a plate with both hands. Lift plate overhead and then press it close to your face. Repeat.
source: gymandfitness