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Weight Plate Shoulder Press

IntermediateStrengthTier T3

You stand with feet shoulder-width apart, holding a weight plate in both hands at chest level. You press the plate straight overhead until your arms are straight, then lower it back.

Targets: Shoulder
Muscles: Deltoids, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Press straight up from chest level with no dip or leg drive.
  1. A man standing tall, holding one weight plate in both hands in front of his upper chest, elbows bent.

    Step 1 of 3

    Stand with your feet shoulder-width apart, holding a weight plate at chest level with both hands.

  2. The same man with both arms fully extended straight overhead, holding the weight plate above his head.

    Step 2 of 3

    Press the plate straight overhead until your arms are fully extended.

  3. A man standing tall, holding one weight plate in both hands in front of his upper chest, elbows bent.

    Step 3 of 3

    Stand with your feet shoulder-width apart, holding a weight plate at chest level with both hands.

Safety Information

Use a light plate first, because pressing a plate overhead loads the shoulders, elbows and lower back. If you have a shoulder, neck, elbow or lower back problem, ask a physical therapist or physician before attempting this exercise, because it takes a load overhead with both arms. Stop and lower the plate to chest level with control if you feel a pinch or sharp pain in a shoulder, elbow or your back, or if the plate starts to slip from your hands. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.