Plate Squeezes/Raises



  • Choose a weight which allows at least 8 decent reps.
  • Ensure you have your shoulder blades and shoulders pulled back and arms as straight as possible.
  • Grasp a plate weight and compress it with both palms.
  • Keep your neck neutral and head looking forward.
  • Squeeze the plate as hard as you can, keep your arms straight and drive the plate upwards until it is in line with your shoulder height.
  • Hold the rep for 2 seconds at the top and then slowly return to the starting point aiming for a count of 3 seconds.
  • Control the weight BOTH on the way up and on the way down.
  • Remember keep squeezing the plate as much as possible throughout the exercise- the key is in the squeeze – no cheating by threading your fingers through the centre of the plate weight!




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