Weight-Plate Push

Plate Push Plyometrics

1. Equipment Needed: A weight plate or a smooth surface that you can push.

2. Starting Position:
- Get down on all fours on the floor or exercise mat.
- Place the weight plate in front of you.
- Your hands should be positioned on the weight plate, shoulder-width apart.
- Position your knees directly under your hips, and keep your feet flat on the ground behind you.

3. Body Position:
- Keep your back straight and engage your core.
- Your head should be in a neutral position, looking slightly ahead of you.

4. Movement:
- Start by pushing the weight plate forward using your hands, extending your arms fully.
- Once the plate is as far as you can comfortably push it, pull it back towards you by bending your arms and pulling with your shoulders and core.
- Make sure to maintain a controlled motion throughout.
- Focus on using your upper body to push and pull the plate, while keeping your knees and hips steady.

5. Repetitions:
- Perform the push and pull movement for a desired number of repetitions (e.g., 10-15 reps).
- Rest briefly between sets.

6. Tips:
- Start with a lighter weight if you are new to this exercise.
- Ensure you maintain proper form to avoid strain on your back and shoulders.
- As you become more comfortable, you can increase the weight of the plate or the number of repetitions.