MuscleWiki Logo

  • 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.

  • TRX Y Raise

    Hold the TRX straps and lean away from the anchor point until the straps are taut.
    Keep both elbows mostly extended and raise both arms out and upwards.
    You should make a Y shape with your arms during the back portion of the exercise.

  • Smith Machine Seated Overhead Press

    Sit on a bench with back support. Raise the bar to shoulder height with your palms forward.
    Raise the bar upwards and pause at the contracted position.
    Lower the weight back to starting position.
前へ次へ