Shoulder press with plate standing
Standing plate press is an exercise that offers multiple fitness benefits. It primarily activates the chest, shoulders, and triceps, enhancing upper body strength and muscle definition. Core muscles are also engaged to maintain stability and balance, improving overall functional strength. Athletes benefit from this exercise by developing greater upper body power and endurance, crucial for sports performance. The standing position simulates real-life movements, making it an excellent addition to any routine aiming to enhance athletic prowess.
| Primary muscle group: | Shoulders |
| Exercise type: | Plate |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
11kg
Avg. weight
24lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Tips & Tricks
Engage Your Core: Keep your core tight throughout the movement to maintain stability and support your lower back.
Choose the Right Plate Weight: Start with a lighter weight until you are comfortable with the form, then gradually increase the load.
Grip Width: Hold the plate with a shoulder-width grip to ensure balanced engagement of your shoulder muscles.
Feet Position: Stand with your feet shoulder-width apart, knees slightly bent, to provide a stable base.
Control Your Movement: Focus on a controlled, slow movement to maximize muscle engagement and avoid injuries.
Full Range of Motion: Press the plate all the way overhead and then lower it completely, ensuring you use the full range of motion to target all aspects of the shoulder muscles.
Breathing: Inhale as you lower the plate and exhale as you press it overhead to maintain proper breathing rhythm.
Monitor Shoulder Blades: Keep your shoulder blades retracted and down during the press to promote proper shoulder mechanics and reduce the risk of impingement.
Posture Check: Keep your chest up and back straight throughout the exercise to avoid hunching and strain on your spine.
Don't Overextend: Avoid locking out your elbows at the top of the movement to keep constant tension on the shoulder muscles.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
