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Please read our guidelines section before attempting any of our free weight tricep exercises.

Standing Plate Extensions Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Technique Beginner + Easy Tricep Muscles None Tone Shape
Exercise Needs

Standing Plate Extensions Technique Instructions

Standing Plate Extensions
Technique - Start by bending your knees keeping your back straight when picking up the plate weight. Grip the plate at 9 o'clock and 3 o'clock. Stand up with the plate with your feet just outside shoulder width apart for stability. When you are ready to begin press the plate above your head keeping your back straight at all times. Inhale as you lower the plate down slowly behind your head not allowing your arms to hit a resting point. Exhale as you extend the plate back to the starting position keeping your upper arms straight and solid not allowing your arms to lock out before performing the next rep as this will maintain pressure on the tricep muscles and increase the overall benefits of the exercise.

Standing Plate Extensions Video

Check out our other free weight tricep exercises.

Bent Over Dumbbell Kickbacks
Bent Over Single Dumbbell Kickbacks
Dual Seated Upright Dumbbell Extensions
Dual Standing Dumbbell Extensions
Dumbbell Tricep Kickbacks
Fitness Ball Barbell Extensions
Fitness Ball Barbell French Press
Fitness Ball Dumbbell Extensions
Fitness Ball Dumbbell French Press
Fitness Ball EZ Extensions
Fitness Ball EZ French Press
Fitness Ball Plate Extensions
Fitness Ball Plate French Press
Fitness Ball Reverse Barbell Extensions
Fitness Ball Reverse Barbell French Press
Fitness Ball Reverse EZ Extensions
Fitness Ball Reverse EZ French Press
Fitness Ball Single Dumbbell Extensions
Fitness Ball Single Dumbbell French Press
Fitness Ball Tricep Barbell Extensions
Fitness Ball Tricep Barbell French Press
Fitness Ball Two Handed Dumbbell Extensions
Fitness Ball Two Handed Dumbbell French Press
Flat Barbell French Press
Flat Close Grip Bench Press
Flat Dumbbell French Press
Flat EZ Barbell French Press
Flat EZ Close Grip Bench Press
Flat Plate French Press
Flat Reverse Barbell French Press
Flat Reverse EZ French Press
Flat Single Arm Extensions
Flat Tricep Barbell French Press
Flat Two Handed Dumbbell French Press
Incline Barbell Extensions
Incline Dumbbell Extensions
Incline EZ Barbell Extensions
Incline Plate Extensions
Incline Single Dumbbell Extensions
Incline Tricep Barbell Extensions
Incline Two Handed Dumbbell Extensions
Lying Barbell French Press
Lying Barbell Reverse French Press
Lying Dumbbell French Press
Lying EZ French Press
Lying EZ Reverse French Press
Lying Plate Extensions
Lying Single Dumbbell French Press
Lying Tricep Barbell French Press
Lying Two Handed Dumbbell French Press
Reverse Incline Barbell Extensions
Reverse Incline EZ Extensions
Reverse Seated Barbell Extensions
Reverse Seated EZ Extensions
Reverse Seated Upright Barbell Extensions
Reverse Seated Upright EZ Extensions
Reverse Standing Barbell Extensions
Reverse Standing EZ Extensions
Seated Barbell Arm Extensions
Seated Dumbbell Arm Extensions
Seated EZ Barbell Extensions
Seated Plate Extensions
Seated Single Dumbbell Extensions
Seated Tricep Barbell Extensions
Seated Two Handed Dumbbell Extensions
Seated Upright Barbell Extensions
Seated Upright EZ Barbell Extensions
Seated Upright Plate Extensions
Seated Upright Single Dumbbell Extension
Seated Upright Tricep Barbell Extensions
Seated Upright Two Handed Dumbbell Extension
Standing Barbell Arm Extension
Standing Dumbbell Single Arm Extension
Standing Dumbbell Two Handed Extension
Standing EZ Barbell Extensions
Standing Plate Extensions
Standing Tricep Barbell Extensions

Back to main free weight tricep exercises page.