Bench press with weight plate

Exercise overview

Primary muscle group: Chest

Exercise type: Plate

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 13

Average per rep (lbs)*: 28

Description: Prepare 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. Lay Down: Gently lay on your back on the bench, keeping your feet flat on the floor for stability. Lift to Chest Height: Bring the plate to your chest, ensuring it is centered and your arms are slightly bent. Press Upwards: Push the plate upwards straight toward the ceiling, fully extending your arms but not locking your elbows. Lower the Plate: Gradually lower the plate back to chest height, maintaining control and ensuring your elbows are slightly bent. Complete the Repetition: This action finishes one repetition. Aim to perform multiple repetitions in a controlled manner.

Exercise ID: 00519

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Bench press with weight plate

Exercise overview

Exercise tips and tricks

Download the app