Learn how to use a weight plate for strength and conditioning, with practical exercise ideas, equipment guidance, and safer technique tips.
A weight plate is a round resistance-training plate used on its own, with a barbell, or as part of other gym equipment. It suits strength, conditioning, and functional workouts.
Weight plates come in different loads and materials, including cast iron, rubber, and bumper plate designs. Common uses include plate raises, lunges, Russian twists, presses, and loading a barbell. Check the plate’s diameter and centre hole when pairing it with a bar, and choose a load you can control through the full movement.
Grip the plate securely and keep the movement deliberate rather than swinging it. Use plates on a stable surface and make sure collars are fitted when training with a barbell. Start light when learning a new exercise and stop if technique breaks down or sharp pain occurs.
339 exercises
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The Barbell Seated Overhead Triceps Extension, also known as the French Press, is a fitness exercise for training the triceps using dumbbells, barbells, or a cable machine. Unlike the lying triceps extension, or skull crushers, the Barbell Seated Overhead Triceps Extension is performed seated. As a
The French press is an effective exercise focused on strengthening your triceps, making your arms not only stronger but also more toned. This exercise is unique because it specifically targets the triceps without putting much pressure on the elbows, provided it is performed correctly. Execution
Front raises primarily emphasize the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. In particular, the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the deltoid itself, various muscles around the
The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above. There can be many differences in how the squat is performed, such as wit
Introduction: The goblet squat with heels elevated is a variation of the traditional goblet squat that focuses on deeper quadriceps activation and improved posture during the squat. Elevating your heels allows you to squat deeper while keeping your torso more upright, making the exercise more effect
The high pull is often performed as an exercise to improve the clean and jerk, an event in Olympic weightlifting that is also popular in CrossFit. High Pull Muscles involved: Shoulder joint and back: Deltoids Rotator cuff (subscapularis, supraspinatus, infraspinatus, and teres minor) Trapezius Lati
Introduction: The High-Bar Squat is a powerful exercise that targets the lower half of your body. This squat variation places the bar higher on your shoulders, promoting a more upright posture and allowing for a deeper squat. This primarily strengthens your quadriceps and core. Execution: Begin by
The Incline Barbell Bench Press is a powerful exercise that targets the upper chest muscles while also giving your shoulders and triceps a good workout. This variation of the traditional bench press places more emphasis on the upper chest muscles, promoting balanced muscle development and improved p
The bench press is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises, alongside the squat and deadlift. It is a compound exercise that engages several large muscle groups. The chest muscles and front deltoids are engaged to pull the upper arm
The Kneeling 2-Hand Landmine Press is a dynamic exercise that focuses on strengthening your upper body, with an emphasis on the shoulders and chest. This exercise offers a unique variation on traditional pressing exercises by using a landmine setup, which creates a natural arc movement that places l
The Kneeling Landmine Press is a dynamic exercise that focuses on strengthening your shoulders and upper body. What makes this exercise unique is that it uses a landmine setup, which creates a natural arcing motion that is gentler on your shoulders than traditional pressing movements. Execution
The Landmine Chest Press is a dynamic exercise that targets the chest muscles using a landmine setup. This exercise offers a unique variation on the traditional bench press by using a different angle and resistance pattern, providing a new stimulus for muscle growth and strength. Execution Place
Introduction: The Landmine Curtsy Lunge is a dynamic exercise that targets multiple muscle groups simultaneously. What makes this exercise unique is that it not only trains your legs, but also places a strong emphasis on your glutes and improves your core stability. Execution: Begin by placing one
The Landmine Deadlift is a variation of the traditional deadlift in which one end of a barbell is placed in a landmine holder or corner. This exercise offers a unique way to improve your strength and stability, with a focus on the lower back, legs, and core. Execution Place one end of the barb
The Landmine Meadows Row is a powerful exercise that targets the development of your back muscles. This exercise offers a unique twist on the traditional rowing movement by using a landmine setup, creating a natural arcing motion that activates the muscles in a different way. Execution Place o
Introduction: The Landmine Punch is a dynamic exercise that combines strength and explosiveness. It is an excellent way to train your upper body and core while also working on your coordination and balance. Execution: Place one end of a barbell in a landmine or secure corner. Stand with your f
The Landmine Row is a powerful exercise that targets the back muscles and offers a unique variation on the traditional rowing movement. Due to the angle and the way you hold the bar, you can build strength in a different way and challenge your back muscles. Execution Secure one end of a long bar
The Landmine Squat is a dynamic strength exercise that targets strengthening your lower body using a landmine setup. This exercise provides a unique load on your muscles due to the angle of the bar, creating a different stimulus than traditional squats. Execution Place one end of a barbell in
The Landmine Thruster is a dynamic exercise that combines strength and explosiveness. It is an excellent way to train multiple muscle groups simultaneously, making your workout more efficient. Execution Place one end of a barbell in a landmine or securely in the corner of a room. Stand wit
The Landmine Twist is a dynamic exercise that focuses on strengthening your core and improving your rotational ability. This exercise offers a unique way to engage multiple muscle groups simultaneously, with an emphasis on the obliques. Execution Place one end of a barbell in a landmine or a s
The jammer press, also known as the landmine press called, is a ballistic exercise best compared to the movement used in shot putting. It is a compound exercise in which the whole body must coordinate to perform the task as effectively as possible. It can therefore be regarded as a ‘f
The T-bar row is an exercise targeting the latissimus dorsi. The main muscle responsible for the 'V-shape'. However, many other muscles assist in bringing the elbows and shoulders backward, as well as maintaining the bent-over position. This exercise can be performed in many ways regarding the type
The barbell shoulder press, sometimes called a 'military press', is an exercise that works all three 'heads of the deltoid' (but not to the same degree). This is the deltoid muscle responsible for raising the upper arm. The pectoralis major assists in raising the arms. Especially the fibers that run
The barbell shoulder press, also sometimes called overhead press or 'military press', is an exercise that works all three 'heads of the deltoid' (but not to the same extent). This is the deltoid-shaped muscle responsible for lifting the upper arm. The pectoralis major assists in lifting the arm