The Best Core Exercise You're Not Doing | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

The Best Core Exercise You're Not Doing

March 15, 2013 | Brian Lebo

The Plate Press is a terrific core exercise, cleverly disguised as an upper-body, horizontal push exercise. Once you try it, you'll realize how core-intensive it is. To perform the Plate Press, you need a decline bench and a weight plate.

Plate Press

Start with a lightweight plate (around 10 pounds) until you get the hang of the exercise, then challenge yourself by gradually increasing the weight.

Sets/Reps: 2-3x10-15

  • Sit upright on a decline bench holding a weight plate against your chest
  • Make sure your legs are securely "locked" around the bench's padded supports
  • Lie back until your torso is horizontal (parallel with the ground)
  • Do not let your shoulders or back touch the bench
  • With a slow, even pace, push the weight plate away from your chest (like a Bench Press)
  • Repeat for specified reps
Topics: CORE
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Must See
Brandon Jennings: "Always Improve"
Views: 2,667,693
Colin Kaepernick Explains His Ridiculous Socks
Views: 24,018,383
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 3,344,121

Featured Videos

Olympic Marathoner Ryan Hall: A Day in the Life Views: 327,109
Path to the Pros 2015: Danny Shelton Views: 161,266
Learn to Hit Open Three-Pointers With Damian Lillard's Baseline Drift Drill Views: 228,843
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

How Greg Nixon Converts Strength to Speed
Views: 959,609
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,814,024
Dwight Howard Stays in the Gym All Night
Views: 3,917,254
Two-Ball Dribbling Drill With John Wall
Views: 3,359,926

Load More
More Cool Stuff You'll Like

SNEAKER ALERT: Air Jordan "Shine" Debuts

14 Things You Don't Know About Kevin Love

adidas Offers $100,000 to Fastest Runner at NFL Combine

Improve Your Curveball With These Tips and Drills

Preparing for the U.S. Military Physical Fitness Test (PFT)

Fantasy Football 2014: Sleepers and Busts

STACK Challenge: Towel Row

This 5-foot-11 Kid Can Dunk Over Everything

Brain Training Drills to Advance Your Game

Danny Shelton: Path to the Pros

Fruit That Cools You Down During the Summer

Arizona's Rondae Hollis-Jefferson Finding Ways to Win

Train Like a Pro: Patrick Willis's Upper-Body Strength Workout

The 14 Best Exercises From 2014

STUDY: Smaller Cereal Makes You Take In More Calories

Best of STACK: Top 10 Articles of 2014

Tom Brady vs. Peyton Manning: Who Works Out Harder?

5 Times the NFL Pro Bowl Was Actually Awesome

STACK Challenge: How Fast Can You Jump Rope?

Athletic Benefits of Hot Yoga

5 Training Secrets From an NFL Combine Coach

The Exercise Behind Brandin Cooks' Amazing Performance

We Found the Internet

Top 5 Tips for Building Unstoppable Teams in 'Madden Mobile'

Interactive Jordan Flight Lab Takes Over New Orleans

Do You Need Protein Immediately After Your Workout?

Locker Room Quotes: Week of Feb. 17

7 Exercises to Build Complete Hip Strength