Plate Squeezing High Incline Chest Press
Targets the upper chest, pecs with a controlled press pattern; builds strength, control and mind-muscle connection.
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At a glance
| Muscles worked | Primary: Upper chest, Pecs. Secondary: Front delts, Triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Set the bench to a high incline and hold a weight plate between both palms at the chest.
- Squeeze the plate hard together the entire set.
- Press the plate up and slightly forward until the arms are straight.
- Lower with control back to the chest while still squeezing.
Equipment
- Weight plate
- Incline bench
Coaching tips
Benefits
Targets the upper chest, pecs with a controlled press pattern; builds strength, control and mind-muscle connection.
Common mistakes
Flaring the elbows or shrugging the shoulders toward the ears.
Make it harder
Increase the weight or slow the tempo.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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