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8 Best Weight Plate Exercises (HIT EVERY MUSCLE)

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Rating: 4.0; Vote: 1

With these 8 best weight plate exercises you will never feel that you need access to lots of fancy equipment to get a great workout ever again. In this video, I cover my eight favorite weight plate exercises for building a better body. Of course, the moves were selected based on their ability to perform them best with a plate rather than a barbell or dumbbell. The list of these 8 best exercises was chosen based on their ability to help you train more athletically while also hitting most every major muscle group in the body. You do not need to use a 45 lb plate to perform these exercises if you are just starting out. You can choose a 35 pound or 25 pound plate or even lighter, if you want to perform these exercises while lacking the strength to handle more. The 8 best plate exercises are as follows: Plate hold farmers carries, the impossible plank, seated russian twists and press, static reverse lunge and press outs, plate 8-s, trap raises, woodchopper cross presses, and weighted extensions. Each of these exercises was chosen for its ability to train your body in multiple planes while allowing many muscles to work together to get the job done. There is a hefty dose of core strength needed to perform these exercises as well. Any time you train athletically, this is going to be the case. In fact, I think this is one of those things that often times gets overlooked in many traditional workout plans and routines. The plate hold farmer carry not only provides you with a conditioning challenge if done long enough, but gives your forearms and hands a workout for sure. Increase your grip strength and forearm size by performing this classic exercise with a pinch grip. The plate 8 is a favorite of mine and has made its way into many athlean-x programs. This one hits the shoulders and delts from many different angles while forcing you to maintain a longer time under tension. Use the heaviest weight plate you can handle to really overload your delts and add some size to them. The impossible plank is one of those moves that is a bit tough for a beginner but can be worked up to. If you cannot hold the position yet on your toes, simply drop down to your knees and start there. The idea is that by limiting the surface area of the points of upper body contact you are forcing your abs to contract even harder to stabilize your body. Finally, the trap raises and lower back extensions are two exercises that train muscles that often times go overlooked because they are in the back (and not in the more easily seen and glorified beach muscles. Work to develop the size and strength of both of these areas of your back and your strength on your big lifts will improve dramatically. These are performed very nicely with the plate because of the natural grip and hand spacing as well as the ability to hold the plate tight to your center of gravity. For a complete training program that doesn-t require a lot of fancy equipment or even a gym membership to help you build ripped, athletic muscle, be sure to head to and get the ATHLEAN-X Training System. Professional athletes and weekend warriors that want to look like them are turning to A-X to get them in the best shape of their life
Date: 2022-04-22

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Comments and reviews: 10

Nebojsa
I actually laughed outloud when you said 8 wasn't really enough: D Man, your exercises and form advices helped me heal trough a bulged disc within 3 weeks of me finding out it was a bulged disk. None of so-called professional doctors and cyropracters in my lame-ass country could help me. I'm returning to competitive MMA successfully thanks to you. I was a big fan before and an even bigger fan now. I just want to remind you that you change peoples lives. And you do it for free, really. all this advice every other day. for free. I'm buying your program first chance I get, doctors can hurt your wallet hehe. I don't have any exepectations it's just the least I can do after all these years of free knowledge. Never stop! :D
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The
Per advice of a girl friend who was studying to be a physical therapist, I asked her about squat depth with barbell squats. I was trained in Olympic weightlifting by a trainer who was recognized by the world weightlifting organization. I squatted to full depth in the range of motion, of course. My friend tells me that the knees should not break parallel, because such training causes the patella to wear down, and that full squatting yielded no usable strength benefit. I followed her advice, but it seems I have more knee pain while training partial squats than with the Olympic weightlifting full squat. I am wondering if PT's are wrong about squat depth. Any insight would be appreciated. Thanks.
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capoman1
In addition to the exercises Jeff showed. I have weight plates that have a hole or handle on them, so they can be used like a dumbell for some movements like curls, overhead extensions, raises, etc. Like alot of guys I want big arms and shoulders, so the more arm and shoulder volume I can get the better. So I keep a 45 plate in my office at work and do curls, raises, and overhead extensions with this plate when no one is looking lol.
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Anthony
Hey Jeff, injury. I was doing overhead plate raises, and a couple days later my left should was just dead. Hurt a ton to raise it for several days, I thought it was a rotator cuff injury or I got swimmers shoulder. Any thoughts on what I can do to avoid injury doing this exercise again maybe? Thank you if you respond.
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Clawdyopedro
Jeff seus videos sao simplemente incriveis
Sou brasileiro e curto muito suas tecnica mas so consigo ver os movimentos e so com isso ja consigui significativos resultado muito obrigado por dividir essa avalanche de maestria do seu conhecimento gostaria de pedir se e possivel por legendas em seus videos
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Benjamin
great video! i don't have a plate but i have got 5 gallon water jugs. i tried a few of these with the water jugs, but its kind of awkward because of the bulkiness. i was wondering if anyone else uses water jugs and maybe you have some tips or exercises you like with them?
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KaanFitness
This guy needs a nobel prize. I love the way he prefaced that with I'm not going to tell you to do it with plates if it can be done better with a dumbbell. That's what I don't understand when people add exercises for the novelty factor. Me, I'd rather keep it minimal
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Chris
don't forget the neck curl, neck extension, and neck side raises with plates for a strong big neck and the neck side raises with the left and right for width the extensions for the back neck and neck curls for the from of the neck yo have that masculine look with a tshirt.
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Sandra
I'm only 114 pounds can do calisthenics heavy weightlifting, running man, pushups with one leg up 30 in each leg, flips bending my body in any form plus walking lunges with 60 pounds on my shoulders love working out and never seem too get tire!
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di
on quarantine, no weights, tried hiit but the need to feel the weights made me anxious, looked around for alternatives, waterbottles were too light to replace dumbells, put pebbles and water still too light, found a slab of concrete and here i am.
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