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7 Weight Plate Exercises for a Strong Body.
In the fitness world, weight plates are essential for building muscle mass and strength. They’re also fairly affordable and can be used in a variety of different exercises. With so many different weight plate exercises to choose from, you may wonder which are best for your goals and abilities. In this article, we’ll explore some excellent examples of how you can use weight plates to strengthen your muscles and improve your strength.
7 Weight Plate Exercises for a Strong Body.
Squats are one of the best weight plate exercises for building strength, power, and endurance in the legs. They’re also a fantastic overall body workout, targeting muscles in the lower back, upper back, glutes, quads, hamstrings, and calves. A study found that using a weight plate during squats increased overall muscle activation by 7% over regular squats without a weight. This means that squats done with weight plates are more challenging, so you can do fewer repetitions while still reaping lots of benefits. When using a weight plate for squats, make sure to place the weight on the top of the plate. This prevents you from losing control of the plate and potentially injuring yourself.
The bent over row is a great exercise for building upper body strength, including the back, shoulders, biceps, and even the legs. It’s a very compound exercise, meaning many different muscles are targeted at once. When using weight plates for bent over rows, try to keep your back as straight as possible. Avoid rounding it, as this can cause injury. Make sure to keep your core engaged, pulling your navel towards your spine to help with this. A bent over row is a great weight plate exercise for building strength and increasing endurance in your back muscles. It’s also a really good way to help prevent lower back pain as you get older.
The bench press is one of the most popular weight plate exercises and a staple in many people’s workout plans. It works a wide variety of muscles, including the chest, shoulders, triceps, and even the core. Bench pressing with a weight plate is harder than without, so you’ll likely be able to do fewer repetitions compared to regular bench pressing. This is because the weight plate adds resistance to the exercise, making each rep more challenging. This is good, as it means you can get fewer total reps while still reaping many similar (if not greater) benefits. To perform the bench press with a weight plate, place the plate on one side of the barbell. Lie down on the bench, grab the bar with a grip about shoulder-width apart, and lift the bar up towards the ceiling until it’s above your chest. Slowly lower the bar and repeat.
The deadlift is one of the most powerful exercises you can do. It works almost every muscle in the body, including the legs, back, arms, shoulders, and even the core. The deadlift is best done with weight plates, though you can also use a barbell. The weight plates allow you to create a more personalized weight amount. The deadlift is a challenging exercise, so make sure to start with a light amount of weight and build up gradually as you gain experience. You may also want to talk to a fitness expert (such as a personal trainer) for advice on how to do the deadlift correctly.
The sumo squat is a type of squat exercise where you stand with your feet wider apart than you would during a regular squat. It targets the quads, glutes, and hamstrings more than regular squats. A study found that doing sumo squats with weight plates increased overall muscle activation in the legs by 8% over regular squats without a weight. So, sumo squats done with a weight plate are more difficult and challenging than regular squats without a weight, meaning you can do fewer repetitions while still getting many benefits. When using weight plates for sumo squats, place the weight plates on the top of the barbell. Stand with your feet wider than shoulder-width apart and lower down until your thighs are parallel to the floor. Squat back up and repeat.
Many core exercises can be done with weight plates. Some examples include crunches, planks, side planks, and Russian twists. Try to hold each exercise for at least 30 seconds, and increase the number of repetitions or amount of weight you use over time as you get stronger. A few tips for doing core exercises with weight plates: Avoid holding the weight in your hands. Instead, try holding it against your body (like on your hips or against your thighs) or resting it on the floor in front of you.
Many exercises that focus on the upper body can be done with weight plates. Some examples include shoulder presses and upright rows. If done correctly, these exercises can help improve the strength and endurance of your shoulders and arms. Weight plate exercises for the shoulders and arms are similar to those for the core. You can do exercises like upright rows, shoulder presses, and shrugs with weight plates.
Weight plates are an essential piece of equipment in the fitness world, and they can be used in a variety of different exercises. Squats are one of the best weight plate exercises for building strength, power, and endurance in the legs. Bent over rows are a great exercise for building upper body strength, including the back, shoulders, biceps, and even the legs. The bench press is one of the most popular weight plate exercises and a staple in many people’s workout plans. When using weight plates, make sure to place the weight on the top of the plate to avoid losing control of it. Many core exercises can also be done with weight plates, including crunches, planks, side planks, and Russian twists.
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