Fix Me a Weight Plate Workout, Will Ya?
Robbie Anne
I’ve always been into lifting and toning over the years. Barbells, dumbbells, and kettle balls have always been my go to gear when trying to focus on specific muscle groups. But did you know you can tone and build by using a Weight Plate instead? Using plates instead of regular lifting equipment really mixes up your workout and allows you to try basic moves in a new way. You name it, glutes, biceps, triceps, and shoulders can all be targeted by picking up a plate too!
I’ve never been big on plate workouts, maybe because I’m more traditional, but lately I find myself grabbing a few plates and incorporating them into a workout routine. Plates are easy to hold and maneuver when trying to balance and lift all at the same time. Basically it’s another way to achieve that full body workout I push for each time I talk about some of my favorite workouts. Even though weight plates are one of the most common pieces of gym equipment, most people don’t give them a thought other than sliding them onto a bar and laying back for some chest toning action.
Check out some of my favorite go to plate workouts so you can be super creative at the gym or at home:
Overhead Squat- you guessed it, this first idea is most certainly one of my faves. Overhead squats not only target your lower body muscles, it also help you tone your shoulders and back too. Press the plate overhead and stand with your feet in traditional squat position. Attempt to "stand tall" while squating. Maintain a tight core and do not lean forward. Use a plate that is an appropriate weight. Complete 12 reps 3 times.
Plate Chest Press- this really targets your chest, shoulders, and back muscles since your lifting, moving, but also in a stabilized position. Stand with feet a little wider than shoulder-width apart. Hold one or two weight plates together depending on your weight preference between both hands, fingertips pointing forward, at chest height. Keep constant pressure on the plates throughout the keep them from falling. This pressure will pull your chest in. Leading with fingertips, slowly extend elbows as far as you can to press the plates out and away from body. Once fully extended, pause, then flex through elbows to return to start. That’s one rep. Try 12 reps 3 sets.
Sumo to Side, Sumo to Side Plate Squat- as you already know, I’m big on squats and lower body toning. I really enjoy mixing up my workouts and this one really does it for me on top of wearing me out too. Start in a standing Sumo squat position holding a plate between your legs. Proceed to complete a Sumo squat and return to starting position. Once standing, lunge to your right holding your plate between your legs. Return to starting position and complete another Sumo squat. Then lunge to your left in the same manner. Once you get your bearings, this movement should almost be fluid-like moving from Sumo to lunge, to Sumo to lunge all with your plate centered on the lower half of your body. Complete 10 reps 3 times.
Tricep Plate Extensions- I don’t know about you, but I truly think triceps are crucial to target. Without really focusing on this muscle group, your arms will never really look toned. The best way to put it is that you’ll always have bat wings. This can be in a stabilized standing or seated position. Hold a plate in both hands at the 4 and 7 o’clock positions. Your palms should be facing each other and your arms should be extended directly above your head. Keep your elbows close to your head. Slowly lower the plate behind your head as you hold the upper arms stationary. Return to the starting position by flexing your triceps. Complete 12 reps, 3 sets.
Bicep Plate Curl- biceps are another important muscle group we shouldn’t ignore. Toned and strong arms not only look good, it also helps you complete day to day tasks much more easily. Start by standing straight with a plate held by both hands and arms fully extended. For the best results, grab the weighted plate at 3:00 and 9:00 o’clock position. Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. Slowly lower the plate back down while competing with the weight’s resistance. Complete 12 reps, 3 sets.
No matter your target area, grabbing a plate will definitely change up your daily routine. There are tons of other great ways to use a weighted plate in your workout. Try some of my suggestions above and check out this week’s Instagram post for plate workout ideas all week! Happy Workout!
