Plate Drag

A horizontal pressing movement where a weight plate is dragged across the floor, developing chest and shoulder pushing strength with an isometric hold.

Instructions

1. Stand upright facing the direction you want to travel, with your feet shoulder-width apart.
2. Hold a weight plate at chest level with both hands, palms facing inward or outward depending on preference.
3. Engage your core and take a deep breath.
4. Exhale and press the plate forward at chest height while taking a step forward.
5. Keep the plate elevated at chest level and maintain pressure against it as you drag it across the floor or plate with your feet.
6. Continue pressing and stepping forward for the prescribed distance or number of steps.
7. Maintain constant tension on the plate throughout the movement.

Tips

• This exercise can be performed with a barbell plate on the floor (dragging it via friction) or holding a plate at chest height.
• Keep the plate at chest height throughout; avoid dropping it or letting it drift away from your body.
• Move with a controlled pace that allows you to maintain pressure on the plate.
• Engage your core and maintain an upright posture throughout the movement.
• This is an excellent isometric pressing exercise that builds chest and shoulder endurance.
• Use this as a finisher or accessory movement to your main pressing exercises.
• Control your breathing; exhale during the pressing phase and inhale as needed.