Single Plate Breast Lift Shoulder Press
Plate press variation that emphasizes the upper chest and front delts through a lifting path.
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: shoulders & upper chest. Secondary: triceps, core |
|---|---|
| Muscle group | Shoulders |
| 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 upward while emphasizing an upper-chest / front-delt path.
- Lock out overhead, then lower with control.
- Keep the core braced.
- Complete 4 sets of 10-12 reps.
Equipment
- Weight Plate
Coaching tips
Benefits
Plate press variation that emphasizes the upper chest and front delts through a lifting path.
Common mistakes
Avoid excessive lower-back arch or losing control of the plate.
Make it harder
Increase plate weight or slow the tempo.
Make it easier
Use a lighter plate or perform a standard press.
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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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.