Bench press is one of the most popular exercises in the gym. It is a compound exercise that works on your chest, shoulders, and triceps. The bench press is usually done with a barbell, but you can also do it with plates. The bench press with plates is an excellent exercise for building upper body strength and muscle mass.
How to do Bench Press With Plates
The bench press with plates is done in the same way as the traditional bench press, except that you use plates instead of a barbell. Here are the steps:
- Lie down on the bench with your feet firmly on the ground.
- Hold the plates with both hands, one in each hand.
- Lower the plates to your chest, keeping your elbows close to your body.
- Push the plates back up to the starting position, using your chest, shoulders, and triceps.
- Repeat for the desired number of repetitions.
Benefits of Bench Press With Plates
The bench press with plates has several benefits. Here are some of them:
- It is a great exercise for building upper body strength and muscle mass.
- It works on your chest, shoulders, and triceps.
- It is a compound exercise, which means it works on multiple muscle groups at the same time.
- It can be done with plates, which makes it a good option for people who don't have access to a barbell.
Tips for Bench Press With Plates
If you are new to the bench press with plates, here are some tips to help you get started:
- Start with a weight that you can comfortably lift for 8-10 repetitions.
- Keep your elbows close to your body as you lower the plates to your chest.
- Push the plates back up using your chest, shoulders, and triceps.
- Breathe in as you lower the plates and breathe out as you push them back up.
- Make sure you have a spotter to help you if you need it.
Variations of Bench Press With Plates
There are several variations of the bench press with plates that you can try. Here are some of them:
- Incline bench press with plates: This exercise is done on an incline bench and works on your upper chest.
- Decline bench press with plates: This exercise is done on a decline bench and works on your lower chest.
- Close-grip bench press with plates: This exercise is done with your hands close together and works on your triceps.
- Wide-grip bench press with plates: This exercise is done with your hands wide apart and works on your chest.
Conclusion
The bench press with plates is a great exercise for building upper body strength and muscle mass. It is a compound exercise that works on your chest, shoulders, and triceps. You can do it with plates if you don't have access to a barbell. Remember to start with a weight that you can comfortably lift and use a spotter if you need it. Try different variations of the bench press with plates to keep your workouts interesting and challenging.