10 weight plate exercises for muscle gain and weight loss

If you have weight plates lying around at home, you already own one of the most versatile pieces of gym equipment. Weight plates aren’t just for barbells; they can also be used alone to build strength, improve mobility, and burn calories. The best part? It takes up little space and is suitable for both beginners and advanced fitness enthusiasts. Whether you choose 5 kg, 10 kg or even 20 kg plates, doing the right plate exercises will challenge your muscles and support your weight loss goals. From legs and shoulders to core and arms, these simple plate exercises can easily be turned into a full-body workout you can do at home.

Exercises you can do using weight plates

Here are the 10 best weight plate exercises to help you achieve your weight loss and muscle gain goals.

1. Plate push ups

More weight increases upper body strength and activates your chest, shoulders, and triceps more deeply. Great for building muscle and burning calories. How to do it:

• Place the plate on your upper back.
• Get into a push-up position with your hands under your shoulders.
• Lower your chest toward the floor.
• Push back to starting position.
• Keep your core tight throughout.

2. Overhead lunge

“This exercise strengthens your legs, glutes, and core while improving your balance,” says fitness expert Yash Agarwal. Overhead holds increase shoulder stability and burn more calories. How to do it:

• Hold the plate above your head with your arms straight.
• Step into a deep lunge.
• Push back to standing position.
• Alternate legs.
• Keep your core stable and avoid leaning.

3. Front shoulder raise

Targets the front deltoids and helps build stronger, more sculpted shoulders. In fact, it also improves shoulder mobility. How to do it:

• Hold the plate with both hands in front of your thighs.
• Raise it to shoulder height.
• Lower it slowly.
• Keep your elbows slightly bent.
• Repeat with control.

4.Bridge pullover

Strengthens your glutes, hamstrings, upper back, and lats. This combo movement is perfect for muscle gain and fat loss. How to do it:

• Lie on your back and lift your hips like a bridge.
• Hold the plate over your chest.
• Lower it behind your head in a slow arc.
• Please put it back.
• Maintain hip height.

5. Hello

“It improves shoulder mobility, strengthens the upper body, and increases core stability,” explains Agarwal. How to do it:

• Hold the plate at chest height.
• Circle around the head in controlled movements.
• Repeat in the opposite direction.
• Keep your core tight.
• Maintain steady breathing.

6. Chest squeeze press

Train your chest muscles intensely and improve upper body strength without using machines. How to do it:

• Stand tall and hold the plate between your palms.
• Grasp your arms firmly while pushing them forward.
• Pull it back to your chest.
• Maintains tension throughout.
• Repeat slowly.

7. Squat press

“This exercise is a full-body workout that increases calorie burn while strengthening your legs, glutes, core, and shoulders,” says Agarwal. How to do it:

• Hold the plate at chest height.
• Squat down with your hips back.
• Stand up and press the plate above your head.
• Lower it to chest level.
• Repeat with steady breathing.

8. Side bend

Targets your obliques, strengthens your lower back, and improves core stability. How to do it:

• Hold the plate sideways with one hand.
• Lean to the opposite side.
• Return to standing position.
• Switch sides.
• Move slowly and remain upright.

9. Overhead press

This exercise is great for strengthening your shoulders, upper chest, arms, and toning your upper body muscles. How to do it:

• Hold the plate at shoulder height.
• Push it straight over your head.
• lower with control.
• Keep your back straight.
• Repeat for the person in charge.

10. Overhead Triceps Extension

Build and strengthen your triceps, improve arm contour and increase your pressing power. How to do it:

• Hold the plate above your head.
• Bend your elbows and lower them behind your head.
• Stretch it back a little.
• Keep your elbows close together.
• Repeat slowly.

With these plate exercises you can lose weight and gain muscle at home.