تمارين Plate Chest

Plate Deficit Pushup
Start in a pushup position with both hands on a plate. This will extend your range of motion.
Break at the elbows and shoulders until your upper arm travels behind the body slightly.
Then press back into the original position.
Plate Glute Bridge to Chest Press
Lay flat on the ground with a plate on your chest.
Push your hips up toward the ceiling and maintain that extended position.
With your hips up, press the plate toward the ceiling.
Weighted Push Ups
Place your hands firmly on the ground, directly under shoulders. Place a plate on your back.
Flatten your back so your entire body is straight and slowly lower your body
Draw shoulder blades back and down, keeping elbows tucked close to your body
Exhale as you push back to the starting position.
Weighted Knee Push Ups
Begin in a push-up position on your knees. Break at the elbow and shoulder joint.
Lower your body, keeping elbows close.
Push back up to the starting position.

Plate Deficit Pushup