Weight-Plate Seated Weighted Driver
Build chest & shoulder strength with the Weight-Plate Seated Weighted Driver. A simple but effective press for all levels!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit on a flat bench with your feet placed firmly on the ground, shoulder-width apart.
2. Choose an appropriate weight plate and hold it with both hands in front of your chest. Your palms should be facing each other on the inside of the plate.
3. Press the plate straight out from your chest until your arms are fully extended, keeping your back straight and core engaged.
4. Squeeze your chest and shoulder muscles as you press the plate away from you.
5. Pause for a moment when your arms are fully extended before returning the plate back to the starting position near your chest.
6. Keep the movements controlled and avoid using momentum to press the weight.
7. Perform the desired number of repetitions and sets.
Make sure to breathe out as you press the weight away and breathe in as you return to the starting position. Always choose a weight that allows you to control the plate throughout the entire movement without straining your posture or form. If you are new to this exercise, start with a lighter weight to ensure correct technique before progressing to heavier weights.
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