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  • Plate Overhead Press To Tricep Extension

    Brace your core and press the weight plate overhead until your arms are fully extended. Keep your shoulders down and back.
    While your arms are fully extended, lower the weight behind your head to perform the extension
    After completing the extension, lower the weight to your chest, and perform the overhead press. Repeat

  • Plate Overhead Carry

    Start by standing upright with your feet shoulder-width apart. Hold a single weight plate overhead with both hands, keeping your arms extended straight above your head.
    Begin walking forward, taking slow and steady steps while maintaining a straight line. Your focus should be on maintaining balance and control of the weight plate overhead.
    As you walk, continue to keep your arms extended and the weight plate overhead. Try to maintain good posture and avoid leaning forward or backward, as this could result in losing control of the weight plate.
    Continue walking for a set distance or for a certain amount of time, keeping your focus on proper form and technique. When finished, return to the starting position and repeat as desired.

  • Plate Thruster

    Start with the plate at chest height. Begin a squat.
    Make sure to hit parallel depth. On your way back up, use the momentum you generate with your legs to help push the plate into an overhead position.
    Let the plate return to chest height before initiating the next squat.

  • Plate Squat Reach

    Stand holding a weight plate at chest height with both hands.
    Lower into a squat, extending the plate in front of you at chest height
    As you stand back up, pull the plate back into your chest.
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