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15 Best Weight Plate Exercises You Can Do at Home


15 Best Weight Plate Exercises You Can Do at Home
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Short of expensive or heavy equipment for training? Not a problem at all. You can set on the journey to achieving your fitness goals with a set of handy weight plates.

Technically the weight plates are used with the combination of a barbell. However, it wouldn’t be invalid to say that these are some of the most underestimated and underexplored pieces of equipment. Most of us think of lifting when we mention weight plates. But it’s the flexibility of the equipment which makes it so unique.

This simple-looking equipment is a house of power that works exceptionally well for building endurance, improving balance, and enhancing strength. If you like to work out at home but don’t have the facility of a barbell, then the weight plates can be your ideal partner.

They come in numerous shapes, sizes, and weights that you can choose from as per your needs and requirements. In the case of a primary home workout, it is recommended that you use a weight plate of 2.5 to 10 kg. They work on various muscles group such as:

  • Shoulders
  • Chest muscles
  • Upper back
  • Teres major
  • Biceps
  • Triceps
  • Forearms
  • Core

Here are some spectacular benefits of doing weight plate exercises:

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1. Improves Grip

All fitness enthusiasts know the significance of grip strength. Most of us cannot lift heavy barbells because of our weak grip. Since bumper plates are tough to grasp and handle, they automatically improve grip strength. 

2. Builds Endurance

Weight plate exercises contract your muscles throughout the exercise, increasing their time under pressure. This tension forces your muscles to work harder, resulting in greater endurance and strength. 

3. Helps Targets More Muscles

Working with a dumbbell or barbell involves working with a steady load. However, it’s not the same with a weight plate. Exercise movements with a weight plate can be way more challenging as it requires the involvement of several muscle groups.

4. Increases Stamina

Weight plates enhance the resistance level of simple exercises to boost muscle strength. For example, practicing plank with a weight plate on your back and trying to hold the position for up to 2 minutes will increase your resistance and stamina.

5. Reduces the Risk of Injury

Weight plates are much safer than heavyweights. Especially if you have a weak grip, working with barbells can lead to injury. Therefore, working weight plates are much safer than the weights. On the other hand, since you build strength in your arms, core, and hamstrings, you are much less likely to get injured

6. Adds Versatility to Your Workout Routine 

The conventional exercise is attaching weight plates to the barbell or working with dumbbells. Weight plates add more versatility and diversity to your routine and allow you to try something different. In addition, it escalates your motivation and energy levels. 

7. Easy to Store

Since they are not large enough, it’s pretty easy to store them. Especially if you’re low on space, these will cooperate with you by adjusting under your bed. 

If you search for durable and secure bumper plates, then you must consider one by DMoose. They are a fantastic piece of engineering with rubber construction to absorb shock and provide maximum stability. 

Workouts Using the Weight Plates 

There are a various exercises that you can do with weight plates. Some of these exercises are: 

1. Plank Plate Switch

Targets: Shoulders, chest, abs, obliques. 

How to do it? 

  • Lower yourself in a plank position. 
  • Make sure your fists lie at eye level, and your toes firmly hold your body weight. 
  • Stack about four plates at your right side.
  • Now lift your left arm and pick the plates one by one and start stacking them on your left.
  • Once done, stack them back to the right. 
  • Keep repeating the process and try to speed up your pace.

2. Plate Push-Ups

Targets: Shoulders, chest, abs, arms.

How to do it?

  • Lower yourself in a push-up position and adjust the plates under both your hands. 
  • As you lower yourself towards the ground, slide the plates to your sides.
  • Get your nose to touch the ground. 
  • As your lift, your body up slides the plates back to their original places.
  • Repeat for the desired number of reps. 

3. Front Shoulder Raise

Targets: Shoulders, back, abs

How to do it? 

  • Stand keeping your feet at the width of your hips.
  • Grab a plate hold it with both your hands with an inside grip.
  • Now slowly extend your arms, keep your elbows soft, and raise it over your head.
  • At this point, your biceps should be touching your ears.
  • Descend your arms to the starting position. 
  • Repeat for the desired number of reps.

4. Lateral Raise

Targets:  Deltoids, shoulders, upper back. 

How to do it? 

  • Keep your torso upright and feet hip-width. 
  • Hold a bumper plate in each hand on your sides. This is your starting position now.
  • Lift your arms to your sides, keeping your elbows slightly bent.
  • At this point, your arms should be parallel to the ground.
  • Lower the plates gradually to the starting point. 
  • Repeat for the desired number of reps.

5. Halo

Targets:  Shoulders, biceps, triceps, back, abs

How to do It? 

  • Stand upright and hold a plate in both your hands. 
  • Keep an outside grip when holding the plate.
  • Lift the plate and bend your elbows to rotate the plate around your head in a circular motion.
  • Do that till you get the plate back to the starting position.
  • Switch sides and repeat. 

Men’s Health explains how to perform halo exercise properly and other weight plate exercises. 

6. Chest Squeeze Press

Targets:  Pecs, Triceps, deltoids

How to do it? 

  • This is an intermediate to advanced level exercise.
  • Start with holding two weight plates and pressing them together between your palms.
  • Keep your hands across your chest and shoulders down.
  • Now press the plates and pull them together with your chest. 
  • Then extend your elbows to push the plates as far from your chest as possible.
  • Repeat for the desired number of reps.

7. Squat Press

Targets:  Triceps, chest, abs, butt, thighs.

How to do it? 

  • Stand with your feet at your hips’ width and hold a weight plate in your hands. 
  • Stretch your hands forward in front of your body to parallel the plate to your chest.
  • Now hinge your hips backward and lower your body will your thighs are parallel to the ground.
  • Drive through your heels to get back to the starting position. At the same time, raise the weight plate over your head.
  • Make sure to bring the bumper plate as close to your body as possible when lifting it overhead.
  • Repeat for the desired number of reps.

8. Squat Reach

Targets: Triceps, abs, butt, thighs, lower back.

How to do it? 

  • Stand at shoulder width, grab the weight plate and hold it close to your chest.
  • Lower your body to squat down. Keep your knees behind your toes.
  • As you lower yourself down, trust the weight plate in front of you by extending your arms. Keep your arms parallel to the floor.
  • Lift your body from the squat and push back the plate close to your chest.
  • Repeat for the desired number of reps.

9. Side Bend

Targets: Triceps, abs, butt, thighs, lower back. 

How to do it? 

  • Stand straight and hold a bumper plate in your left hand at your side. 
  • Keep your right hand on your waist.
  • Bend your body to your left side as far as you can. Make sure to keep your triceps clenched.
  • Hold the position for 2 seconds, then return to the starting point.
  • Switch sides and repeat.

10. Overhead Press

Targets: Chest, shoulders, triceps, upper back.

How to do it? 

  • Stand straight and hold the plate close to your face. 
  • Then, raise your chest and arch your back as you raise the plate over your head.
  • Hold it there for a second, then return to holding it close to your face.
  • Repeat for the desired number of reps.

11. Plate Sit Ups

Targets: Biceps, shoulders, triceps, abdominals. 

How to do it? 

  • Lower yourself on the floor in a crunch position and hold the plate over your head.
  • As you crunch, continue to extend your arms over your head, holding the plate above your head.
  • As you lower yourself back to the ground, make sure your lower back hits the ground first.
  • Before moving to the next crunch, your shoulder blades should be touching the ground. 
  • Repeat for the desired number of reps.

12. Single Arm Plate Row

Targets: Upper back, shoulders, biceps, hips. 

How to do it? 

  • Find a bench or a chair and bend yourself to place one hand on the bench.
  • Once you are in the position, hold the plate in your other hand with your fingers in the middle of the plate.
  • Now pull through your elbows to lift the plate high enough to touch your chest.
  • Return to the starting position. 
  • Complete the desired number of reps before switching sides. 

13. Bus Driver

Targets: Bicep, shoulders, triceps, upper back

How to do it? 

  • Stand straight and hold the plate in your arms extended forward to get in the starting position. Your arms should be straight and parallel to the floor.
  • Once in the position, turn the plate back and forth.
  • Turn it to as far left as you can and as far right as possible.
  • Complete the desired number of reps. 

14. Bent-Over Row

Targets: Chest, Biceps. 

How to do it? 

  • Stand while maintaining a neutral grip on the weight plates in your hands.
  • Bend until your torso is parallel to the floor or slightly higher. Then, drive the elbows behind your body and retract the shoulder blades.
  • Move the plates towards you until it touches your stomach. Then, slowly lower them back to their original position.
  • Continue repeating until you reach the desired number.

15. Overhead Lunges

Targets: Quads, Hamstrings

How to do it? 

  • Stand straight, hold the plate over your head, and your arms extended. This is your starting position.
  • Step your right foot forward and drop the knee to the floor to get into a lunge position. 
  • Keep your left foot extended behind you.
  • Activate your glutes and drive through your heels to stand back up.
  • Repeat for the desired number of reps. 


Weight plates are commonly used with barbells, but their flexibility is their best quality. For individuals who like to work at home or creatively, weight plates can be a piece of ideal equipment. It helps you target more muscles, build strength, boost endurance, and strengthen grip. They are easy to store, making them the perfect equipment for at-home workouts. You can perform several exercises like side bend, overhead press, halo, etc., using the weight plates to attain your fitness goals smoothly. 

Reading List 

Article Sources

  • Suchomel, Timothy J., et al. “The Importance of Muscular Strength: Training Considerations.” Sports Medicine (Auckland, N.Z.), vol. 48, no. 4, Apr. 2018, pp. 765–85. PubMed,
  • Choi, Jung-Hoon, et al. “Comparison of Trunk Muscle Activity Between Traditional Plank Exercise and Plank Exercise With Isometric Contraction of Ankle Muscles in Subjects With Chronic Low Back Pain.” Journal of Strength and Conditioning Research, vol. 35, no. 9, Sept. 2021, pp. 2407–13. PubMed,

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