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16 Plate Exercises To Try at Home in 2024

Posted on November 27 2023

16 Plate Exercises To Try at Home in 2024

Are you looking for ways to incorporate weight plates into your home workouts? Look no further! We’ve compiled a list of 16 best weight plate exercises to challenge and strengthen your muscles, all from the comfort of your home.

Why Use Weight Plates?

Weight plates are versatile and effective tools for building strength and muscle. You can easily incorporate them into various exercises, making them a great addition to any home gym setup. Plus, they come in different sizes and weights, so you can choose the ones that best suit your fitness level and goals.

Don’t Forget To Warm Up

Before jumping into these plate exercises, warming up your muscles is important. Focus on dynamic stretches, such as arm circles, leg swings, and torso twists, for five to 10 minutes to prepare your body for a challenging workout. You could even do a few jumping jacks to get the blood flowing.

The Plate Exercises

Plate exercises allow every workout enthusiast to challenge their bodies in a new and exciting way. They will increase endurance and build strength. Are you ready? Grab those plates and try any of these plate exercises you find below. You’ll reach your true potential in no time!

Overhead Press

Stand with your feet shoulder-width apart and hold the weight plate at chest level with both hands. Press the plate overhead until your arms are straight, then lower it back down slowly. This exercise targets your shoulders, triceps, and core.

Bent-Over Rows

Holding the weight plate with both hands, hinge at your hips, and slightly bend your knees. Keep your back flat and arms extended toward the ground, then pull the plate up toward your chest, squeezing your shoulder blades together. Lower back down slowly to complete one rep. This exercise targets your upper back muscles.

Goblet Squats

Hold the weight plate at chest level with both hands and stand with your feet slightly wider than shoulder-width apart. Squat down, keeping your knees in line with your toes, until your thighs are parallel to the ground. Push through your heels to return to a standing position. This exercise targets your quadriceps, glutes, and core.

Plate Lunges

Holding the weight plate at chest level with both hands, take a big step forward and lower your body until your front thigh is parallel to the ground. Push through your front heel to return to the starting position. This exercise targets your quadriceps, hamstrings, and glutes.

Russian Twists

Sit on the ground with your knees bent and feet lifted off the ground. Hold the weight plate in front of your chest with both hands and twist your torso from side to side, touching the plate to the ground on each side. This exercise targets your obliques.

Chest Press

Lie on a bench or stability ball and hold the weight plate at chest level with both hands. Press the plate straight up until you fully extend your arms, and then slowly lower back down to complete one rep. This exercise targets your chest, triceps, and shoulders.

Standing Side Bend

Stand with your feet shoulder-width apart and hold the weight plate overhead with both hands. Slowly bend toward one side while keeping your arms straight. Return to standing position and repeat on the other side. This exercise targets your obliques.

Farmer’s Walk

Hold a weight plate in each hand and walk for a certain distance or time, focusing on keeping your core engaged and shoulders back. This exercise targets your grip strength and works all of your major muscle groups.

Plank Plate Switch

First, get into a plank position and place your hands on the plate. It should be directly below your shoulders. Remove one hand from the plate and pull it across the floor. Repeat with the other hand to pull it back to the original side. Ensure you keep your body in a straight line throughout the entire exercise. This exercise targets your core, obliques, and abs.

Front Raises

Stand with your feet shoulder-width apart and hold the weight plate in front of your thighs with both hands. Lift the plate up until it reaches shoulder height, then slowly lower it back down. This exercise targets your shoulders and upper back muscles.

Skull Crushers

Lie on a bench or stability ball and hold the weight plate straight above your head with both hands. Bend your elbows to lower the plate toward your forehead, then extend back up. This exercise targets your triceps.

Plate Twists

Sit on the ground with your knees bent and feet lifted off the ground. Hold the weight plate in front of your chest with both hands and twist your torso from side to side while keeping your feet off the ground. This exercise targets your obliques and core.

Tricep Extensions

Stand with your feet shoulder-width apart and hold the weight plate overhead with both hands. Bend your elbows to lower the plate behind your head, then extend back up. This exercise targets your triceps.

Lateral Lunges

Hold the weight plate at chest level with both hands and take a big step out to one side, keeping your other leg straight. Lower your body until your thigh is parallel to the ground, then push through your heel to return to a standing position. This exercise targets your inner thighs, glutes, and quadriceps.

Weighted Sit-Ups

Lie on the ground with your knees bent and feet flat on the floor. Hold the weight plate on your chest and perform a sit-up as you normally would. This exercise targets your abdominal muscles.

Leg Press

Lie on the ground with your knees bent and feet flat on the floor, placing the weight plate on top of your thighs. Push against the plate to extend your legs straight out, then slowly lower back down. This exercise targets your quadriceps, hamstrings, and glutes.

Incorporating weight plate exercises into your home workouts is a simple and effective way to challenge and strengthen your muscles. Always start with lighter weights and gradually increase as you become more comfortable with the movements. Have fun trying out these 16 best weight plate exercises and enjoy the benefits of a stronger body! So what are you waiting for? Grab your weight plates and get moving!

If you need a new set of plates, purchase them from Extreme Training Equipment. We carry high-quality Olympic bumper plates that you’ll love. Feel free to browse our entire collection of workout equipment.

16 Plate Exercises To Try at Home in 2024