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Plate Sit-Up & Press
A dynamic compound exercise combining a sit-up and overhead press using a weight plate, targeting the core and shoulders to build strength, stability, and coordination.
About Exercise
Equipment
Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Shoulders, Obliques
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Shoulders
9/10Anterior Delts
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on the floor or mat with knees bent and feet flat, hip-width apart. Hold a weight plate with both hands at your chest.
- Engage your core and curl your torso up toward your thighs.
- Simultaneously press the plate overhead with straight arms.
- Extend fully at the top with chest lifted and shoulders packed.
- Control your descent, lowering torso vertebra by vertebra.
- Lower the plate back to chest as you lie down.
Coaching Tips
Form Cues
- Core tight throughout
- Shoulders down and back
- Controlled eccentric
- No momentum
- Eyes forward
Breathing
Exhale forcefully during the sit-up and press; inhale deeply as you lower.
Tempo
3-1-2
Range of Motion
Curl torso from flat on floor to upright with hips flexed; press plate from chest to full overhead extension with arms locked.
Safety
Safety Notes
- Avoid if acute lower back pain or shoulder impingement
- Maintain neutral spine
- Start with light weight
- Engage core fully
- Keep shoulders packed
Spotting
Not required; perform solo with focus on control.
Common Mistakes
- Arching lower back
- Using momentum to rise
- Rushing the descent
- Shrugging shoulders
- Heels lifting off floor
When to Avoid
- Acute lower back pain
- Spinal disk issues
- Severe shoulder impingement
Flexibility Needed
- Thoracic extension
- Hip flexion
- Shoulder overhead mobility
Build Up First
- Master basic sit-up
- Overhead press form
- Core engagement control
Also known as
Plate Sit and Press, Weight Plate Sit-Up Press, Plate Core Press
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