Chest
Plate Squeeze Press
The Plate Squeeze Press is a strength exercise with a weight plate for your chest. Share of the load in the Zulta muscle model: mid chest 40%, front delts 13% and lower chest 12%.
How to do it
- Lie on a flat bench holding a weight plate upright on your chest between flat palms.
- Squeeze the plate hard between your hands, fingers pointing forward.
- Press the plate straight up until your arms are straight, still squeezing.
- Hold the squeeze for a moment at the top.
- Lower the plate slowly back to your chest.
Tips
- Push the palms inward as hard as you can: the squeeze is the exercise.
- A smooth plate without big handles is easiest to hold.
Common mistakes
- Gripping the plate edge with the fingers instead of squeezing with the palms.
- Easing off the squeeze at the top.
- Letting the plate drift toward the face.
Muscles worked by the Plate Squeeze 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.
Pressing the handles together adds isometric adduction on top of the press. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Plate Squeeze Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Plate Squeeze Press work?
Mainly the mid chest and lower chest. The front delts, upper chest and triceps (medial head) assist.
Is the Plate Squeeze Press good for beginners?
Yes. The Plate Squeeze 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 Squeeze Press?
For example the Hex Press, Squeeze Press and Kettlebell Crush Press. They train mostly the same muscles, some with different equipment.
How do you make the Plate Squeeze Press harder?
Add weight or reps, or move on to the Wide Grip Bench Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
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