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Abs Workout (8) – Double-Plate Press

December 26th, 2010 · 3 Comments ·


Double-plate press is a not so common compound exercise. It looks easy, but it can be challenging.

Why Try Double-Plate Press?
The reason I put this exercise under abs because I found that my abs work the hardest among all the muscle groups. This fantastic workout builds your abs, chest, biceps and shoulders. Take away your glove and it will train your grip too.



  1. Get a pair of 5 lbs or 10 lbs plates. Don’t be too ambitious, better start with light weight.
  2. Stand holding two weight plates together close to your chest. Smooth side out. Your fingers should point forward.
  3. Squeeze the plates and extend your arms straight out in front of you.
  4. Pause, then return to the starting position.
  5. Do 8 to 10 repetitions for 3 sets.



  • In order to maximize the benefits from this workout, squeeze the plates together as hard as you can throughout the movement. I realized that it is the most challenging when my arms are extended.
  • Once you master the move, pressing at a slight upward or downward angle.
  • For safety reason not to hurt your toes, make sure you wear sports shoes which cover your toes completely.



Category: Abs

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3 responses so far ↓
  • Kasey // Dec 27, 2010 at 1:27 AM

    This is really interesting… I’ve never thought about doing this kind of exercise before. Wish I had included it on my blog!

  • Patrick Kallie // Jan 3, 2011 at 12:18 PM

    This is a killer workout! I tried it before using dumbbells instead of the plates. It really does hit your shoulders! Next time I’m going to use plates.

  • Alex Zarcone // Jan 7, 2011 at 4:29 AM

    This is a pretty effective exercise. Plus my training clients should enjoy it because it’s not something you see every day at the gym. Good tip, I like this.

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