What muscles does the Plate Around-the-World work?

The Plate Around-the-World mainly works the front delts and side delts.

How many sets and reps of the Plate Around-the-World?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Plate Around-the-World?

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

Plate Around-the-World

Circle a plate around the head with straight arms under control to work the delts through a full range.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Side delts
Equipment: Plate
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

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

Alternatives

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

Questions

What muscles does the Plate Around-the-World work?: The Plate Around-the-World mainly works the front delts and side delts.
What equipment do you need for the Plate Around-the-World?: A plate.
How many sets and reps of the Plate Around-the-World?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Plate Around-the-World?: Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Program it for your clients

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

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