---
title: "Weighted Standing Shoulder Press with Plate"
description: "Stand with your feet shoulder-width apart, holding a weight plate with both hands at chest level, elbows bent and pointing down."
locale: en
slug: weighted-standing-shoulder-press-with-plate
url: "https://hi.fitness/exercises/weighted-standing-shoulder-press-with-plate"
primaryMuscle: "Front delts"
secondaryMuscles: ["Triceps"]
equipment: ["Weight plate"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/a0549f56-weighted-standing-shoulder-press-with-plate.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Weighted Standing Shoulder Press with Plate

Stand with your feet shoulder-width apart, holding a weight plate with both hands at chest level, elbows bent and pointing down.

## How to do it

1. Stand with your feet shoulder-width apart, holding a weight plate with both hands at chest level, elbows bent and pointing down.
2. Press the plate upward by extending your arms fully above your head, keeping your core tight and your back straight.
3. Lower the plate back down to chest level in a controlled manner.
4. Repeat the movement for the desired number of repetitions.

## Form tips

- Breathe steadily: exhale as you press the plate up and inhale as you lower it down.
- Avoid locking your elbows at the top of the press to keep tension on your shoulder muscles.
- Maintain a slight bend in your knees for better balance and support.

## Similar exercises

- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Dumbbell Seated Shoulder Press](https://hi.fitness/exercises/dumbbell-seated-shoulder-press) - Front delts · Dumbbell
- [Standing Shoulder Press Dumbbell](https://hi.fitness/exercises/standing-shoulder-press-dumbbell) - Front delts · Dumbbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Arnold Press Dumbbell](https://hi.fitness/exercises/arnold-press-dumbbell) - Front delts · Dumbbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell