Plate Push

Muscles worked

Setup

1. Place a large weight plate (preferably a bumper plate) on a smooth, low-friction surface like turf or a gym floor.
2. Stand behind the plate and hinge at the hips to place both hands firmly on the top edge of the plate.
3. Step back into a staggered stance with your hips low and your back flat, creating a straight line from your head to your heels.

How to do it

1. Drive through the balls of your feet to push the plate forward, taking short, powerful, and rapid steps.
2. Maintain a low center of gravity, keeping your arms extended and your core braced to transfer power from your legs to the plate.
3. Exhale forcefully with each step or maintain a steady, rhythmic breathing pattern as you accelerate.
4. Continue pushing for the designated distance or time, maintaining a consistent and aggressive tempo.

Form checklist

• Keep your back flat and avoid rounding the spine or 'piking' the hips too high.
• Ensure your hands are positioned securely so the plate doesn't tip forward.
• Keep your head in a neutral position, looking slightly ahead of the plate rather than at your feet.
• Drive through the balls of the feet to maximize calf and quad recruitment.

Pro tips

• Focus on 'driving the floor away' behind you to maximize the horizontal force production from your glutes and quads.
• Maintain a 'hollow body' core tension to prevent energy leaks through your midsection during the push.
• Keep your steps short and quick; long strides can cause you to lose leverage and slow down.

Make it harder

• Stack additional plates on top of the base plate to increase friction and resistance.
• Perform the push as a high-speed sprint for a set distance, focusing on maximum velocity.

Frequently asked

What muscles does the plate push work?

The plate push primarily targets the calves, glutes, pectorals, and quadriceps, and also works the serratus anterior and triceps as secondary muscles.

What equipment do you need for the plate push?

The plate push uses weight plate.

Is the plate push good for beginners?

The plate push is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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