Hey everybody, 

 

I just had an awesome chest workout a couple of days ago and decided to finally try out a plate press. I've been eyeballing that video for a while but haven't practiced it till now and I wish I would have started sooner! I tried this with a 25 lbs plate to protect my sternum and was able to do 30 reps very easily so I moved up to a 45lbs plate and it was amazing! I felt new muscle fibers in my pecs just ripping and tearing that i didn't even know I had! I could literally feel a very tight squeeze right down the center of my chest, and it was very different from doing flys. It's now been 2 days and I'm still sore and feel great! I highly recommend this for any chest day routine!

 

On a side note, i would suggest that you use a spotter for this exercise because when I would rest the plate on my sternum it did feel very uncomfortable. So having a spotter grab the plate as soon as you're done will take care of that. #HTH

 

I think I'll try that one tomorrow (next workout-day), but I think I will start with just a 25lbs plate because I have never done this one before. :)

This is indeed an amazing exercise and I dont think I have seen it anywhere else on youtube or in the gym!
The inward pressure generated to hold the plate in place works wonders for the chest. I know science say that you cant target the "inner part of the chest" but damn..you can sure feel it working in this exercise. You can even try performing it on a slight incline bench ( 30-45 degrees), to annihilate more of the upper-middle chest and front delts!

Good suggestion about doing them on the incline!! By the way, science is wrong lol! I feel my inner pecs working whenever I do close grip bench presses and various chest flys! #HTH

You are going to love this exercise! A lot of guys wonder why their inner chest doesnt grow and this is a great exercise to build that area of the chest! Great finisher to! Try doing 3-4 sets of 12-15 reps!! Do it!!

I have that, yes. I think I'm just the 'typical example' of what you mean. A big outside, almost no inside. Can't wait!

Focus on really squeezing your chest when doing various chest flys and keep doing the plate press each week at the end of your chest routines. Regular close grip bench presses work the inner chest as well and allows you to use a bit more weight.

Just did them and as Ed Kowalczyk would say... I CAN FEEL IT! Haha, anyhow. Nice exercise, I'll add them to my routine!

This is indeed an amazing exercise and I dont think I have seen it anywhere else on youtube or in the gym!
The inward pressure generated to hold the plate in place works wonders for the chest. I know science say that you cant target the "inner part of the chest" but damn..you can sure feel it working in this exercise. You can even try performing it on a slight incline bench ( 30-45 degrees), to annihilate more of the upper-middle chest and front delts!

Great post brotha! Plate presses are a very great exercise! I might add 3-4 sets of them at the end of my chest training session today! #HTH

Nice dude! I'm glad it worked for you. I can't wait for my next chest day so I can do them again!