Plate Raises, if used correctly, are great for building strength in the shoulder region. They develop stronger traps, and they can even increase your core strength.
My favorite way to add this challenging exercise to a workout is as a finisher to blast your shoulders with a high number of reps and get a serious pump that helps build muscle. No doubt, this finisher will leave your shoulders absolutely on fire.
How to Perform Plate Raises
- Choose a weight plate and stand with your feet around shoulder-width apart.
- Hold the weight plate with your palms facing one another, preferably around the 3 and 9 o'clock positions.
- Let the weight rest on your thighs, straighten your back and brace your core as if you were about to take a punch.
- Keep a slight bend in your elbows and slowly raise the plate until your arms are parallel to the floor.
- Try to avoid rocking back and forth during the raise. This will get more difficult as you use a heavier plate.
Plate Raise Workout Finisher
Step 1: Stack every plate denomination in a row. It might look like 45, 35, 25, 10 and 5—your heaviest plate might be lighter than 45. The lightest plate will be your first set. If you have them, bumper plates work even better.
Step 2: Perform 10 plate raises with the lightest plate. Drop the plate and move on to the next plate. Continue until you reach the heaviest plate.
Step 3: No, you're not done yet. Now go through the pile again, but with the weights decreasing.
Do this once per week to build some serious shoulder mass.
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