Plate Pullover

A pullover holding a weight plate, working the lats, chest, and serratus.

How to do it

1. Lie flat on a bench holding a plate with both hands.
2. Press the plate over the chest with arms nearly straight.
3. Lower the plate back in an arc behind the head until you feel a stretch.
4. Pull the plate back over the chest along the same arc.
5. Repeat for the prescribed reps.

Tips

• Keep the elbows soft but locked at the same angle.
• Stop at the bottom of your clean range — no excessive shoulder stretch.
• Plant the feet firmly for stability.

Muscles

Primary: Lats, Chest

Secondary: Serratus, Triceps