You’ve hit the gym for a quick pump, but every machine and bench is crammed and all you can salvage is a single hefty weight plate. Luckily for you, there’s a simple solution: this weight-plate complex.
By performing a variety of isolation moves and doing relatively high reps, you’ll challenge your muscles to adapt and grow.
Be sure to also check out this best full-body dumbbell workout
- Complete anywhere from 8-15 reps of each exercise (depending on available time and lifting experience).
- Do each exercise back-to-back, without putting the plate down.
- Complete 3 circuits in total, with 2 minutes rest in-between.
1a. Weight Plate Curl
- Stand tall with your shoulders back and feet close together, holding the plate.
- Keeping your elbows tucked into your sides, curl the plate towards your chest, stopping just before your forearms reach vertical.
- Lower slowly to return to the start. Avoid rocking back and forth to generate momentum, which takes the emphasis away from the biceps.
1b. Weight Plate Overhead Press
- Stand with your feet shoulder-width apart, holding the plate on your upper chest.
- Keep your body upright and core muscles braced.
- Press the plate directly upwards until your arms are extended overhead.
- During the lifting phase, keep your core braced and don’t tilt your hips forwards.
- Lower the plate to complete the rep.
1c. Weight Plate Squat
- Hold the plate behind your neck and stand with your feet slightly wider than shoulder-width apart with your toes pointing outwards slightly.
- Squat until your thighs are at least parallel to the floor.
- Drive back up through your heels.
1d. Weight Plate Standing Triceps Extension
- Stand with the plate held above your head.
- Slowly lower it behind your head by bending your elbows, which should stay pointing directly to the ceiling.
- Without arching your back, slowly return the plate to the start by straightening your arms.
1e. Weight Plate Halo
- Hold the plate in front of you, then circle it around your head, without changing your hand position.
- Make the range of motion as large as possible. You should feel this move in your abs and obliques.
1f. Weight Plate Straight-Arm Sit-Up
- Lie flat on the ground with a plate above your chest.
- In one motion sit yourself up and try to press the plate up to the ceiling.
- Return (with control) to the start position and go again.
Model: Yung Luongy (BMA Models) | Photography: Eddie Macdonald