Shoulders
Plate Loaded Shoulder Press
The Plate Loaded Shoulder Press is a strength exercise for your shoulders. Share of the load in the Zulta muscle model: front delts 34%, side delts 17% and triceps (lateral head) 11%.
How to do it
- Load equal plates on both horns and set the seat so the handles start at about shoulder height.
- Sit with your back against the pad and your feet flat on the floor.
- Grab the handles with the palms facing forward and the elbows under the wrists.
- Press the handles up until the arms are nearly straight.
- Lower slowly back to shoulder height.
Tips
- Start light and add plates in small jumps: the lever makes each plate feel different from a stack.
- Keep the head against the pad and the chin level.
Common mistakes
- Loading the two sides unevenly.
- Letting the plates clang down between reps.
- Arching the lower back to push heavier loads.
Muscles worked by the Plate Loaded Shoulder Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Fixed path, little stabilising. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.
Plate Loaded Shoulder Press alternatives
Different equipment
- Hammer Strength Shoulder Press
- Machine Overhead Press Seated
- Machine Shoulder Press
- Machine Shoulder Press (Neutral Grip)
- Smith Machine Overhead Press
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Plate Loaded Shoulder Press work?
Mainly the front delts. The side delts, triceps (lateral head), triceps (long head) and triceps (medial head) assist.
Is the Plate Loaded Shoulder Press good for beginners?
Yes. The Plate Loaded Shoulder Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Plate Loaded Shoulder Press?
For example the Hammer Strength Shoulder Press, Machine Overhead Press Seated and Machine Shoulder Press. They train mostly the same muscles, some with different equipment.
How do you make the Plate Loaded Shoulder Press harder?
Add weight or reps, or move on to the Overhead Press and Arnold Press.
Sources
- Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)
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