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Bumper plates are a type of weightlifting equipment that are commonly used in crossfit and other strength training workouts. They are made of rubber and are designed to be dropped from overhead without damaging the floor or the plates themselves. Bumper plates are a versatile tool that can be used for a variety of exercises, including squats, deadlifts, and pressing movements. In this article, we will cover five bumper plate exercises that are suitable for beginners.
Shop The Collection: Bumper PlatesDeadlifts are a compound exercise that work several muscle groups at once, including the glutes, hamstrings, and lower back. To perform a deadlift with bumper plates, start by positioning the plates on the floor in front of you. Stand with your feet hip-width apart and bend at the hips to grab the plates with an overhand grip. Engage your core and lift the plates off the ground by straightening your legs and driving through your heels. Keep your shoulders back and your chest up as you lift the weight. Lower the plates back down to the ground with control, keeping your back straight throughout the movement.
Squats are another compound exercise that target the muscles of the lower body, including the quads, glutes, and hamstrings. To perform a squat with bumper plates, start by standing with your feet shoulder-width apart and the plates resting on your upper back. Engage your core and lower your hips back and down as if you were sitting back into a chair. Keep your chest up and your knees pointed in the same direction as your toes. Once your thighs are parallel to the ground, push through your heels to straighten your legs and return to the starting position. As you perform the squats, keep your weight balanced evenly on both feet and avoid leaning forward or rounding your back.
The overhead press is a pressing movement that targets the muscles of the shoulders, upper back, and triceps. To perform an overhead press with bumper plates, start by standing with the plates at shoulder level and your feet hip-width apart. Engage your core and press the plates overhead, keeping your elbows close to your body and your biceps by your ears. As you press the plates up, keep your feet firmly planted on the ground and avoid leaning back. Lower the plates back down to shoulder level with control, keeping your shoulders down and your chest up throughout the movement.
The bench press is a classic chest exercise that also works the muscles of the triceps and shoulders. To perform a bench press with bumper plates, start by lying on a flat bench with the plates at chest level. Grasp the plates with an overhand grip and engage your core as you press the plates up and over your chest. As you press the plates up, keep your feet firmly planted on the ground and avoid arching your back. Lower the plates back down to chest level with control, keeping your elbows close to your body and your shoulders down throughout the movement.
Lunges are a single leg exercise that targets the muscles of the lower body, including the quads, glutes, and hamstrings. To perform a lunge with bumper plates, start by standing with the plates at shoulder level and your feet hip-width apart. Step forward with one foot and lower your hips down until your thigh is parallel to the ground. Push through the heel of your front foot to straighten your leg and return to the starting position. As you perform the lunges, keep your core engaged and your chest up. Alternate legs with each rep.
Bumper plate workouts are a great way to build strength and improve functional fitness. These five exercises are suitable for beginners and can be modified to suit your fitness level. As you become more comfortable with the movements, you can gradually increase the weight of the plates and add more challenging exercises to your routine. Remember to always use proper form and to warm up before starting any strength training workout.
