Plate press is quite different from most other chest exercises, you may have even seen it being done in the gym and been unsure of what it was actually for. However, it’s uniqueness is one of the reasons why it should be considered as a part of your chest training.
The biggest benefit of the plate press is the use of an isometric contraction throughout the entire exercise. During the exercise, you are forced to squeeze your hands together out in front of your body. This forces your arms across your chest and gives your pectoral muscles no choice but to contract
Target muscle :
1) Sternal (Lower)
2) Pectoralis Major
3) Anterior Deltoid
4) Triceps Brachii
1) Squeeze a weight plate between your palms.
2) Raise it to your chest, with your fingers pointing forward.
3) Pull your shoulders back and stick out your chest.
4) Raise your elbows so that your arms are parallel with the floor.
1) Exhale as you slowly extend your elbows and push the plate out in front of you.
2) Hold for a count of two and squeeze your chest muscles.
3) Inhale as you slowly pull the plate back in to your chest.
Since your arms are horizontal, most of the movement should occur in the horizontal plane. Because you have to constantly squeeze the plate, the plate press puts your chest through an extended period of tension.
Instead of using one heavy plate, you can sandwich two lighter plates together. The plate press is not a major mass-building exercise. You can use it to warm up your chest at the start of a chest workout or to flush your chest at the end of your chest workout. You can also superset the plate press with a primary chest exercise, such as the dumbbell bench press. In other words, as soon as you complete a set of the dumbbell bench press, perform the plate press.
As with the dumbbell fly, the plate press is believed to build your “inner” chest. It is not possible to emphasize your inner chest. The only ways to get more inner chest definition are to build your chest using major compound push exercises (such as the barbell bench press) and to lose body fat.
The plate press can also be performed while lying on your back (supine). The supine variation places more emphasis on your pectoralis major and triceps brachii, whereas the standing variation places more emphasis on your pectoralis major and anterior deltoid.
Checkout video for chest workout with plate press :