Breast Lift Overhead Plate Press
Overhead plate press with a breast-lift emphasis that shapes the upper chest and front delts.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: upper chest & shoulders. Secondary: triceps, core |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Hold a weight plate at chest level with both hands.
- Press the plate overhead with a path that emphasizes the upper chest.
- Lock out, then lower with control.
- Keep the core braced and ribs down.
- Complete 4 sets of 10-12 reps.
Equipment
- Weight Plate
Coaching tips
Benefits
Overhead plate press with a breast-lift emphasis that shapes the upper chest and front delts.
Common mistakes
Avoid overarching the lower back or losing control of the plate.
Make it harder
Increase plate weight or slow the tempo.
Make it easier
Use a lighter plate or press from the shoulders only.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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