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Bench press with weight plate
ChestPlateStrengthWeight
| Primary muscle group: | Chest |
| Exercise type: | Plate |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
13kg
Avg. weight
28lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Prepare the Plate: Choose a weighted plate suitable for your strength level. Sit down on a bench and grasp the plate with both hands on its outer edges.
- 2Lay Down: Gently lay on your back on the bench, keeping your feet flat on the floor for stability.
- 3Lift to Chest Height: Bring the plate to your chest, ensuring it is centered and your arms are slightly bent.
- 4Press Upwards: Push the plate upwards straight toward the ceiling, fully extending your arms but not locking your elbows.
- 5Lower the Plate: Gradually lower the plate back to chest height, maintaining control and ensuring your elbows are slightly bent.
- 6Complete the Repetition: This action finishes one repetition. Aim to perform multiple repetitions in a controlled manner.
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