The Plate Press is a terrific core exercise, cleverly disguised as an upper-body, horizontal push exercise. Once you try it, you’ll realize how core-intensive it is. To perform the Plate Press, you need a decline bench and a weight plate.

Plate Press

Start with a lightweight plate (around 10 pounds) until you get the hang of the exercise, then challenge yourself by gradually increasing the weight.

Sets/Reps: 2-3×10-15

• 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 specified reps