Wednesday, October 5, 2022

The best core exercise you’re not doing

The Plate Press is a terrific core exercise that’s cleverly disguised as an upper-body, horizontal-push exercise. Once you try it, though, you’ll realize how core-intensive it really is.

To perform the plate press exercise, you’ll need a decline bench and a weight plate. Here’s how to do it:

  • Sit upright on a decline bench, holding a weight plate against your chest.
  • Make sure your legs are securely “locked” around the bench’s padded supports.
  • Lie back until your torso is horizontal (parallel with the ground).
  • Do not let your shoulders or back touch the bench.
  • With a slow, even pace, push the weight plate away from your chest (like a bench press).
  • Repeat for desired number of repetitions.

Initially, try 2-3 sets of 10-15 repetitions each. Start with a light weight plate — 10 lbs. — until you get the hang of the exercise, then challenge yourself by gradually increasing the weight.


Steve Hare
Steve Hare is the Chagrin Valley Conference's Sports Information Director. He also created and publishes, an online publication dedicated to providing hyperlocal coverage to area high school athletic programs. Hare began covering high school sports for the Lake County News Herald in 1997. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.

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