A Weight Plate is a flat, circular metal plate with a hole in the center, used in weight training exercises to add resistance to a barbell, dumbbell, or weight machine. They come in various sizes, typically ranging from 2.5 pounds to 45 pounds (or the metric kilogram equivalent), and can be made of rubber, iron, steel, or other materials, each having its own benefit.
Weight plates are a versatile piece of equipment that can be used in a variety of exercises to increase resistance and challenge the muscles. Additionally, weight plates can be used for progressive overload, which is the gradual increase in resistance over time to promote muscle growth and strength.
How to use a Weight Plates
To use a weight plate, begin by selecting the appropriate weight and loading the weight onto the barbell or machine. Depending on the exercise, you may need to add weight to only one side of the bar, or you may need to add equal weight to both sides of the bar. Ensure the weight is firmly secured to the bar using collars or clamps.
Exercises Performed using a Weight Plate
Some exercises done using weight plates (with barbell) include:
- Deadlifts - Weight plates are added to either end of a barbell for added resistance during the lift.
- Squats - Weight plates are added to a barbell placed across the back of the shoulders for added resistance during the squat.
- Lunges - Weight plates can be held in each hand or added to a barbell across the back of the shoulders for added resistance during the lunge.
- Overhead presses - Weight plates can be added to either end of a barbell or held in each hand for added resistance during the overhead press.
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