Workout of the Week: Plate Workout | Chicago Athletic Clubs

Plate Workout Exercises

with
JENNIFER BONNER

Why Try a Weight Plate Workout?

A weight plate workout is one of the most versatile ways to train because a single plate can deliver a full-body workout targeting different muscle groups. Whether you’re a beginner or advanced, this simple piece of equipment can help you build muscle, improve upper body strength, and enhance overall fitness.

When combined with compound movements like squats, presses, and rows, weight plates offer high-intensity training that raises your Heart Rate, strengthens abdominal muscles, and works your upper back muscles, latissimus dorsi, and shoulders. Add it to your workout routine for a challenging and efficient way to sculpt your entire body.

The Basics: This arm workout consists of 12 reps, 3-4 rounds with minimal rest in between.

A Plate workout is great to do when the gym is really busy and everyone is using the dumbbells or machines - no one thinks to grab a weight plate instead

Best Weight Plate Exercises for a Full-Body Burn

These are ideal for all fitness levels, targeting different muscle groups with compound movements and dynamic exercise patterns. Whether you're using 45 pound bumper plates or lighter weight, focus on proper form, keep your feet hip-width or shoulder-width as instructed, and aim for your desired number of reps or per side or set. Here's your ultimate weight plate workout:

1. Overhead Press

From a standing position, hold the plate at your chest and press it directly overhead. Focus on engaging your shoulder blades and maintaining a straight line from hips to wrists. Strengthens shoulder muscles and contributes to building muscle in the upper body.

2. Lateral Lunge with Press

Hold the plate with both hands close to your chest. Step out with your right foot into a lateral lunge. At the bottom of the lunge, extend the plate forward at chest level. Pull the plate back in and return to center. Alternate sides for 12 reps. This movement trains the entire body, enhancing mobility, core stability, and upper body strength.

3. Bent-Over Row

Hinge forward with a slight bend in your knees and a plate in both hands. Row the plate toward your torso, squeezing your shoulder blades together. This Bent-Over Row works the latissimus dorsi, upper back muscles, and improves posture and strength.

4. Squat Reach

Begin in a squat position, holding the plate in your right hand. As you rise, press the plate overhead. Return to the starting point and switch to your left hand. Great for engaging the abdominal muscles and major muscle groups in your legs and arms.

5. Driver

Hold the plate out in front of you at shoulder height. Twist the plate left and right like turning a steering wheel. This dynamic exercise builds control and endurance in the arms, shoulders, and core. Do 12 reps each direction or 30 seconds.

6. Side Bend

Stand tall with the plate in your right hand. Slowly bend at your waist toward your right hip, then return to upright. Switch to your left hand and repeat. Targets obliques and improves core stability.

7. Overhead Lunge

Press the plate overhead with arms straight. Step forward with your right foot, keeping your arms locked in a straight line. Alternate legs for balanced development. Excellent for building strength and activating multiple muscle groups.

8. Halo

Hold the plate at chest height, elbows bent. Move the plate in a circular motion around your head, close to your ears, then return to center. Alternate directions for 12 reps each. Builds shoulder mobility, abdominal muscles, and coordination.

9. Russian Twists

Seated with knees bent, lean back slightly and twist the plate from side to side, tapping near each hip. Strengthens abdominal muscles and improves core rotation control.

10. Front Shoulder Raise

From a start position, lift the plate to shoulder height, arms extended, then lower with control. Targets the front deltoids and increases shoulder strength.

11. Chest Squeeze Press

Hold the plate between your palms at chest level and push inward as you press it forward. This constant pressure activates the chest and stabilizers, promoting muscle growth.

12. Hi-Lo Chop

Start with feet shoulder-width apart. Holding the plate with extended arms, twist and lower the plate diagonally toward the outside of your left leg, pivoting your feet as needed. Return to start and repeat. This chop motion mimics real-life activities and is great for Functional Training.

Jennifer Bonner is a trainer at Wicker Park.

Enjoy This Plate Workout?

Repeat this workout a few times weekly for best results, and stay tuned for more minimal equipment exercises like the plate workout.