10 weight plate exercises to gain muscle and lose weight | XpertsReviews.com

If you have a weight plate at home, you already have one of the most versatile pieces of gym equipment. Weight plates are not just for dumbbells, but they can be used alone to build strength, improve mobility and burn calories. The best part? They take up almost no space and are suitable for both beginners and advanced fitness enthusiasts. Whether you choose a 5kg, 10kg or even 20kg plate, the right plate exercises can challenge your muscles and help you achieve your weight loss goals. From legs and shoulders to core and arms, these simple plate exercises can easily transform into a full-body workout you can do anytime at home.

Exercises You Can Do With Weight Plates

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

1. Plate push-ups

The extra weight increases upper body strength and activates the chest, shoulders and triceps more deeply. Ideal for muscle gain and calorie burning. How to run 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 the starting position.
• Keep your body tight throughout.

2. Overhead lunge

“This exercise strengthens the legs, glutes, and core while improving balance,” says fitness expert Yash Aggarwal. Holding overhead improves shoulder stability and burns more calories. How to run it:

• Hold a plate above your head with your arms straight.
• Step forward into a deep lunge.
• Push yourself back upright.
• Alternate legs.
• Keep your core stable to avoid leaning.

3. Front Shoulder Raise

It targets the anterior deltoids, helping to build stronger, sculpted shoulders. In fact, it also improves shoulder mobility. How to run it:

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

4. Bridge sweater

It strengthens the glutes, hamstrings, upper back and lats. A great combo move for muscle gain and fat loss. How to run it:

• Lie on your back and lift your hips to form a bridge.
• Hold the plate above your chest.
• Lower it behind your head in a slow arc.
• Bring him back.
• Maintain hip height.

5. Halo

“This improves shoulder mobility, strengthens the upper body, and challenges core stability,” says Aggarwal. How to run it:

• Hold the plate at chest level.
• Swirl it around your head in a controlled motion.
• Repeat in the opposite direction.
• Keep your body tight.
• Maintain regular breathing.

6. Chest Press

It intensely trains the chest muscles and improves upper body strength without machines. How to run it:

• Stand straight and hold the plate between both palms.
• Squeeze it firmly while pushing your arms forward.
• Bring it towards your chest.
• Maintain tension throughout.
• Repeat slowly.

7. Squat press

Aggarwal says, “This exercise is a full-body movement that develops the legs, glutes, core and shoulders while increasing calorie burning.” How to run it:

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

8. Lateral curvature

It targets the obliques, strengthens your waist and helps improve core stability. How to run it:

• Hold the plate in one hand at your side.
• Lean to the opposite side.
• Come back to standing.
• Switch sides.
• Move slowly and stay standing.

9. Overhead Press

This exercise strengthens the shoulders, upper chest, and arms, making it ideal for building upper body muscles. How to run it:

• Hold the plate at shoulder height.
• Push it directly above your head.
• Lower with control.
• Keep your back straight.
• Repeat for reps.

10. Overhead Triceps Extension

It sculpts and strengthens the triceps, improves arm definition and improves pushing strength. How to run it:

• Hold the plate above your head.
• Bend your elbows to lower it behind your head.
• Stretch back a little.
• Keep your elbows tight.
• Repeat slowly.

You can lose weight and gain muscle at home with these plate exercises!