When it comes to arm workouts, you don’t need any fancy equipment. All you need are some weights! In this article, we’ll show you how to perform an arm workout using plates.
This workout is a great way to tone your arms and improve your strength. It’s simple to do and can be completed in just a few minutes.
The workout consists of six exercises. Perform each exercise for one minute, then rest for 30 seconds. Repeat the circuit twice.
1. Tricep extension
2. Hammer curl
3. Overhead press
4. Seated row
5. Bicep curl
6. Upright row
Tricep extension
To perform a tricep extension, hold a weight in your left hand and stand with your feet hip-width apart. Rest your right hand on your hip.
Bend your left elbow and lift the weight towards your shoulder. Extend your arm and slowly lower the weight back to the starting position.
Hammer curl
To perform a hammer curl, hold a weight in each hand and stand with your feet hip-width apart.
Bend your elbows and curl the weights towards your shoulders. Keep your palms facing each other.
Extend your arms and slowly lower the weights back to the starting position.
Overhead press
To perform an overhead press, hold a weight in each hand and stand with your feet hip-width apart.
Bend your elbows and lift the weights to shoulder height.
Press the weights overhead and extend your arms.
Slowly lower the weights back to the starting position.
Seated row
To perform a seated row, hold a weight in your left hand and sit with your feet flat on the ground. Rest your right hand on your right thigh.
Bend your left elbow and pull the weight towards your chest. Keep your back pressed firmly against the bench.
Extend your arm and slowly lower the weight back to the starting position.
Repeat the exercise with your right hand.
Bicep curl
To perform a bicep curl, hold a weight in each hand and stand with your feet hip-width apart.
Bend your elbows and curl the weights towards your shoulders. Keep your palms facing your thighs.
Extend your arms and slowly lower the weights back to the starting position.
Upright row
To perform an upright row, hold a weight in each hand and stand with your feet hip-width apart.
Bend your elbows and lift the weights to shoulder height.
Keep your elbows close to your sides and pull the weights towards your chin.
Extend your arms and slowly lower the weights back to the starting position.
Table of Contents
What exercises can I do with a plate?
When it comes to working out, there are plenty of options to choose from. If you’re looking for a way to add some extra intensity to your routine, using a weight plate can be a great way to do that. Here are four exercises you can do with a weight plate:
1. Chest press – Lie on your back on the floor and hold the weight plate above your chest with your arms straight. Bend your elbows and slowly lower the weight plate until it’s about an inch from your chest. Press the weight plate back up to the starting position.
2. Seated row – Sit with your knees bent and your feet flat on the floor. Hold the weight plate with your palms facing each other and your arms extended. Pull the weight plate towards your chest, keeping your elbows close to your body.
3. Shoulder press – Sit with your knees bent and your feet flat on the floor. Hold the weight plate with your palms facing your thighs and your arms bent. Press the weight plate up until your arms are fully extended.
4. Triceps extension – Sit with your knees bent and your feet flat on the floor. Hold the weight plate with your palms facing your thighs and your arms bent. Extend your arms straight, then slowly lower the weight plate back to the starting position.
Can you lift with plates?
There are a lot of myths and misconceptions when it comes to lifting weights. One of the most common is that you need to use free weights in order to build muscle. This isn’t the case. You can use dumbbells, kettlebells, or even plates to get a great workout.
One of the benefits of using plates is that they are very versatile. You can use them to target different muscle groups depending on the exercises you do. For example, if you want to work your arms, you can do bicep curls with the plates. If you want to work your legs, you can do squats. There are endless possibilities when it comes to using plates to work out.
Another great thing about using plates is that they are very affordable. You can purchase a set of weights for a fraction of the cost of a set of dumbbells or kettlebells. This makes them a great option for people who are just starting out with weightlifting.
The only downside to using plates is that they can be a bit cumbersome. They can be a bit difficult to hold and control when you are doing exercises. However, with a little practice, you will be able to get the hang of it.
So, can you lift with plates? The answer is yes – you can use plates to do a variety of exercises and target different muscle groups. They are affordable and versatile, but can be a bit cumbersome. Give them a try and see how you like them.
Can you use plates as dumbbells?
Yes, you can use plates as dumbbells, but there are a few things you should know before doing so.
One thing to keep in mind is that the weight of the plates may not be evenly distributed, so it’s important to start with a lower weight than you would use with traditional dumbbells. You may also want to use a plate weight that is less than your max weight, in order to avoid potential injuries.
Another thing to keep in mind is that plates can be slippery, so you may want to use a strap or grip to keep them in place.
If you’re new to using plates as dumbbells, start with a weight that is comfortable for you and gradually increase the weight as you become stronger.
How do you lift with a weight plate?
When you lift with a weight plate, you use it to add weight to a barbell or dumbbell. You can also use it to provide resistance for exercises like squats and lunges.
There are a few different ways to lift with a weight plate. The most common way is to hold the weight plate in your hand and lift it up. You can also place the weight plate on your shoulder and lift it up that way.
Another way to lift with a weight plate is to place it on the floor and stand on it. You can then do exercises like squats and lunges.
Be sure to use the correct form when lifting with a weight plate. Make sure you keep your back straight and don’t hunch over. Use your legs to lift the weight, not your arms.
Do plate squeezes work?
Do plate squeezes work?
There is no definitive answer to this question as the effectiveness of plate squeezes depends on a number of factors, including the individual’s anatomy and the severity of the hernia. However, for some people, plate squeezes may help to reduce the size of a hernia and improve symptoms.
A hernia is a protrusion of tissue or an organ through a weakened area in the wall of the body. Hernias can occur anywhere in the body, but the most common type is a groin hernia, which occurs when part of the intestine pushes through the abdominal wall in the area where the legs join the torso.
Many people with a hernia experience discomfort or pain, and in some cases, the hernia can cause bowel obstruction or other complications.
There are a number of treatments available for hernias, including surgery, but some people may also find relief from simple measures such as plate squeezes.
Plate squeezes are a simple exercise that can be done at home. To perform a plate squeeze, place a plate or other heavy object on the floor and lie down on your back with your feet flat on the floor. Place the plate over your hernia and use your stomach muscles to press the plate against the hernia. Hold the pressure for 10 seconds and then release. Repeat 10 times.
It is important to consult with a doctor before starting any exercises, especially if you are pregnant or have a history of health problems.
For some people, plate squeezes may help to reduce the size of a hernia and improve symptoms. However, for others, plate squeezes may not be effective. Always consult with a doctor before starting any exercises.
What muscles do plates work?
Plates are a great way to add resistance to your workouts and tone your muscles. But what muscles do plates work?
The answer depends on the exercise. For example, if you’re doing a bicep curl, the primary muscles worked are the biceps. But if you’re doing a shoulder press, the primary muscles worked are the shoulders.
That said, there are a few muscles that are generally worked no matter what exercise you’re doing. These include the quadriceps, hamstrings, and glutes. So if you want to target these muscles, plates are a great way to do it.
Adding plates to your workouts is a great way to see results faster. So if you’re looking to tone up, don’t hesitate to add some plates to your routine.
Are 20kg plates 45 lbs?
Are 20kg plates 45 lbs?
This is a question that often comes up when people are first starting out lifting weights. The answer is, it depends.
Most weight plates are made out of cast iron, and they usually weigh around 4-5 pounds each. However, there are some weight plates that are made out of lighter materials, like plastic or rubber, and they can weigh as little as 1-2 pounds each.
So, if you’re lifting weights with traditional cast iron weight plates, then 20kg weight plates (which are about 44 pounds) would be the equivalent of 45 pounds. But if you’re lifting weights with lighter weight plates, then 20kg weight plates would be the equivalent of around 22 pounds.