The Best Core Exercise You're Not Doing

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


Brian Lebo 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 athletes improve their performance through the development of strength, speed, agility, and athleticism. A National Strength and Condi
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