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Standard weight plates are an essential piece of fitness equipment for anyone looking to build muscle and strength, or just stay in shape. They can be used as part of a total body workout or to target specific muscle groups. Weight plates come in various sizes, ranging from 1.25 lbs to 45 lbs, so you can choose the right amount of weight for your level of fitness. In this article, we will look at the best exercises you can do with standard weight plates.
Shop The Collection: Weight PlatesSquats are one of the most popular exercises you can do with standard weight plates. This exercise works your entire lower body, including your quads, hamstrings, glutes, and calves. To perform a squat, stand with your feet shoulder-width apart and hold a weight plate in front of your chest. Bend your knees and lower your hips until your thighs are parallel to the floor, then press through your heels to return to the starting position. Make sure to keep your chest up and back straight throughout the movement.
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The bench press is a great exercise for developing upper body strength and power. To perform a bench press, lie on a flat bench with a weight plate in each hand. Keep your feet flat on the floor and your back pressed firmly against the bench. Lower the weights to your chest, then press them up until your arms are fully extended. Make sure to keep your elbows tucked in and your wrists straight throughout the movement.
The overhead press is another great exercise for developing upper body strength. To perform an overhead press, stand with your feet hip-width apart and a weight plate in each hand. Hold the plates at shoulder height and press them up over your head until your arms are fully extended. Make sure to keep your core engaged and your back straight throughout the movement.
Deadlifts are one of the best exercises you can do with standard weight plates. This exercise works your entire posterior chain, including your glutes, hamstrings, and lower back. To perform a deadlift, stand with your feet hip-width apart and a weight plate in each hand. Bend your knees and hinge forward at the hips, keeping your back straight. Lower the weights to the floor, then press through your heels to return to the starting position. Make sure to keep your core engaged and your back straight throughout the movement.
Bicep curls are a great exercise for developing your arm muscles. To perform a bicep curl, stand with your feet hip-width apart and a weight plate in each hand. Bend your elbows and curl the weights up towards your shoulders. Make sure to keep your elbows close to your sides and your wrists straight throughout the movement. Once you’ve reached the top of the movement, slowly lower the weights back down to the starting position.
Triceps extensions are another great exercise for developing your arm muscles. To perform a triceps extension, stand with your feet hip-width apart and hold a weight plate in both hands. Raise the weight plate above your head and bend your elbows to lower it behind your head. Make sure to keep your elbows close to your head and your wrists straight throughout the movement. Once you’ve reached the bottom of the movement, press the weight plate back up until your arms are fully extended.
Lunges are an effective exercise for developing lower body strength and power. To perform a lunge, stand with your feet hip-width apart and a weight plate in each hand. Step forward with one leg and lower your hips until your back knee almost touches the ground. Push through your front heel to return to the starting position. Make sure to keep your chest up and back straight throughout the movement.
Standard weight plates are a versatile and effective piece of fitness equipment that can be used to target almost any muscle group. From squats and bench presses to bicep curls and triceps extensions, there are plenty of exercises you can do with standard weight plates. So grab a set of weights and get to work!
