Chest exercises are often associated with large machines like the bench press or dumbbells . However, if you only have access to bumper plates or want to add some variety to your workout, don’t worry! Bumper plates can be an effective way to get the most out of your chest without the need for a lot of equipment. They’re also great for those looking for a more creative way to work your chest muscles while still keeping the intensity high.
This article will give you some tips on chest exercises using bumper plates, which you can do both at home and at the gym. Check out some techniques and tips that can maximize the results of your chest workout!
1. Benefits of Training Using Bumper Plates
Bumper plates are not just a weightlifting accessory. One of their advantages is their flexibility in use, both for strength and endurance training. In addition, bumper plates are safer because they are made of materials that can absorb impacts, so you can be more comfortable doing various exercises without worrying about damaging equipment or floor surfaces.
For beginners, bumper plates provide a safe way to train the body without excessive pressure. While for those who are more experienced, this tool allows exploration of various movements, including training the chest muscles, with more dynamics and variety.
2. Push-Ups with Bumper Plates
Push-ups are one of the basic exercises that can have a significant impact on the chest muscles. However, by adding bumper plates, you can increase the intensity and variety of this movement.
How to Do It:
- Place two bumper plates on the floor, slightly wider than your shoulders.
- The body position is like a regular push-up, with hands on the bumper plates.
- Do the push-up movement slowly, lowering your chest until it almost touches the floor, then push your body back to the starting position.
- Make sure to keep your back straight and your core engaged throughout the movement.
By using bumper plates, your push-up range of motion will be slightly deeper, which means your chest muscles will have to work harder to lift your body back to the starting position.
3. Plate Pinch Press
This exercise doesn't require a bench or barbell, just bumper plates to work your chest muscles to the max. The plate pinch press movement targets the middle and inner parts of the chest muscles, which are often difficult to reach with other exercises.
How to Do It:
- Hold one or two bumper plates between your palms, with your hands firmly gripping the edges of the plate.
- Stand or sit in an upright position, then push the bumper plates forward while keeping your hands close together and straight.
- Once the bumper plates reach the position in front of your chest, slowly return them to the starting position.
This exercise may seem simple, but holding the plate in this position while maintaining pressure on your chest requires a lot of strength. Focus on contracting your chest muscles for maximum results.
4. Floor Press with Bumper Plates
If you don’t have access to a bench press, don’t worry. You can still do floor presses using bumper plates. This exercise works similarly to the bench press, but is done on the floor, making it more shoulder-friendly.
How to Do It:
- Lie on the floor with bumper plates in both hands.
- Place your feet on the floor with your knees bent, while your upper back and head remain attached to the floor.
- Start by holding the bumper plates above your chest, then slowly lower them until your elbows touch the floor.
- Push back to the starting position.
The advantage of the floor press is that it limits the range of motion of the elbow, thereby reducing stress on the shoulders while still providing strong stimulation to the chest and triceps muscles.
5. Bumper Plate Squeeze Press
This exercise is similar to the plate pinch press, but is performed in a lying position and focuses more on contracting the chest muscles. The bumper plate squeeze press can be an effective exercise variation that can train chest muscle strength and support muscle stability.
How to Do It:
- Lie on your back on the floor or a flat bench.
- Hold two bumper plates together between your palms, with the bumper plates in front of your chest.
- Push the plates up by pressing your palms together, while ensuring that the pressure remains on the chest muscles.
- Lower back down slowly, keeping the chest muscles contracted.
This movement is very effective because it forces the chest muscles to work hard to withstand the pressure, both when pressing the plates up and when lowering them.
6. Overhead Plate Press
While the overhead press is usually known as a shoulder exercise, it also works the upper chest muscles significantly, especially when done correctly and with focus. The overhead plate press uses bumper plates and is perfect for anyone looking to strengthen their upper chest and shoulders at the same time.
How to Do It:
- Stand with your feet shoulder-width apart, holding one or two bumper plates in front of your chest.
- Press the plate slowly onto your head, using a steady, controlled motion.
- Once it reaches its highest position, lower the bumper plate back to its starting position.
Make sure to keep your back straight and core engaged throughout this movement, to engage your chest and shoulder muscles to their full potential.
7. Chest Fly Variation with Bumper Plates
Chest flyes are usually performed using dumbbells or cables. However, bumper plates can also be used for this movement. Chest flyes target the chest muscles from a different angle, resulting in more balanced and symmetrical results.
How to Do It:
- Lie on the floor with one bumper plate in each hand.
- Stretch your arms out to the side, then lift the bumper plates simultaneously until both hands meet above your chest.
- Lower slowly, making sure your chest muscles remain active throughout the movement.
This exercise not only builds strength, but also flexibility of the chest muscles.
8. Superset Training with Bumper Plates
If you’re looking for a more challenging workout, try supersetting your workout. Supersets involve doing two or more exercises back-to-back with no rest in between. Combine exercises like push-ups with bumper plates and plate pinch presses to increase the intensity and burn more calories in less time.
Chest exercises don’t always have to involve heavy equipment or fancy machines. With bumper plates, you can perform a variety of effective exercises to build your chest muscles, increase strength, and improve stability. The key is to ensure proper technique and consistency in executing your training program.
Start with a weight that suits your ability and gradually increase the intensity over time. With the right training, you can get optimal results and achieve your desired fitness goals. Good luck!
