Over Head Presses with Plate

Standing Shoulder Press with Plate

The Standing Shoulder Press with a Plate is a strength training exercise that primarily targets the muscles in your shoulders and arms. Here’s a step-by-step guide on how to perform the exercise with proper form:

Video Instructions on How to Do Standing Shoulder Press with Plate

Muscles worked:

  • Deltoids (shoulders)
  • Triceps (back of the arms)
  • Trapezius (upper back)

Equipment needed:

  • Weight plate


  1. Starting Position:
    • Stand with your feet shoulder-width apart.
    • Hold a weight plate with both hands, gripping it on the sides.
  2. Grip:
    • Ensure that your grip is secure, and your palms are facing forward.
  3. Lift the Plate:
    • Bring the weight plate up to shoulder level, keeping your elbows bent and close to your body.
    • Your palms should be facing forward, and the plate should be positioned just outside your shoulder line.
  4. Stance:
    • Maintain a stable and balanced stance throughout the exercise. Engage your core for stability.
  5. Pressing Motion:
    • Inhale and press the weight plate overhead by straightening your arms. Extend your elbows fully without locking them.
    • Keep your core tight and avoid arching your back.
  6. Controlled Descent:
    • Exhale and slowly lower the weight plate back to the starting position, maintaining control throughout the movement.
    • Don’t let the plate drop quickly; control the descent to work the muscles effectively.
  7. Repetition:
    • Perform the desired number of repetitions. Start with a weight that allows you to maintain proper form.
  8. Breathing:
    • Inhale during the descent phase and exhale during the pressing phase.
  9. Tips:
    • Keep your head straight, looking forward.
    • Avoid leaning backward or excessively arching your lower back.
    • Engage your core muscles to stabilize your spine.
    • If you experience any pain or discomfort, stop the exercise and reassess your form or reduce the weight.
  10. Sets and Repetitions:
    • Beginners may start with 2-3 sets of 8-12 repetitions. As you become more comfortable with the exercise, you can adjust the sets and repetitions based on your fitness goals.

Remember to warm up before starting any strength training routine, and if you have any existing medical conditions or concerns, it’s advisable to consult with a fitness professional or healthcare provider before attempting new exercises.