What muscles does the Overhead Plate Carry work?

The Overhead Plate Carry mainly works the front delts and side delts.

How many sets and reps of the Overhead Plate Carry?

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Press a plate overhead with straight arms and walk tall, bracing to keep the ribs stacked over the hips.

See your setup in four steps

Demo video from YouTube, played in its own player.

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture.
Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

General ranges, not medical advice. Stop if anything hurts.

Other exercises for the front delts, for when the plate is taken or you want a change.

What muscles does the Overhead Plate Carry work?: The Overhead Plate Carry mainly works the front delts and side delts.
What equipment do you need for the Overhead Plate Carry?: A plate.
How many sets and reps of the Overhead Plate Carry?: 3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.
What can I do instead of the Overhead Plate Carry?: Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Coaches add the Overhead Plate Carry to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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