Video Coming Soon
We're working on adding video demonstrations for this exercise.
Plate Sit-Up & Press
A dynamic compound exercise combining a sit-up and overhead press using a weight plate, targeting the core and shoulders to build strength, stability, and coordination.
About Exercise
Equipment
Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Shoulders, Obliques
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Shoulders
9/10Anterior Delts
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on the floor or mat with knees bent and feet flat, hip-width apart. Hold a weight plate with both hands at your chest.
- Engage your core and curl your torso up toward your thighs.
- Simultaneously press the plate overhead with straight arms.
- Extend fully at the top with chest lifted and shoulders packed.
- Control your descent, lowering torso vertebra by vertebra.
- Lower the plate back to chest as you lie down.
Coaching Tips
Form Cues
- Core tight throughout
- Shoulders down and back
- Controlled eccentric
- No momentum
- Eyes forward
Breathing
Exhale forcefully during the sit-up and press; inhale deeply as you lower.
Tempo
3-1-2
Range of Motion
Curl torso from flat on floor to upright with hips flexed; press plate from chest to full overhead extension with arms locked.
Safety
Safety Notes
- Avoid if acute lower back pain or shoulder impingement
- Maintain neutral spine
- Start with light weight
- Engage core fully
- Keep shoulders packed
Spotting
Not required; perform solo with focus on control.
Common Mistakes
- Arching lower back
- Using momentum to rise
- Rushing the descent
- Shrugging shoulders
- Heels lifting off floor
When to Avoid
- Acute lower back pain
- Spinal disk issues
- Severe shoulder impingement
Flexibility Needed
- Thoracic extension
- Hip flexion
- Shoulder overhead mobility
Build Up First
- Master basic sit-up
- Overhead press form
- Core engagement control
Also known as
Plate Sit and Press, Weight Plate Sit-Up Press, Plate Core Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Plate Sit-Up
Plates
Abs
Plate V Sit
Plates
Abs
Plate Decline Sit-Up with Twist
Plates, Decline Bench
Abs
Plate V-Up
Plates
Abs
Plate Decline Overhead Sit-Up
Decline Bench, Plates
Abs
Plate Single-Arm March
Plates
Obliques
Plate Crunch
Plates
Abs
Plate Side Bend
Plates
Obliques
Plate Hollow Hold
Plates
Abs
Plate Push Crunch
Plates
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
