Plate Squeeze Front Press

ShoulderShoulder Strengthening
Written By David Song

PLATE SQUEEZE FRONT PRESS

This is a strengthening exercise that combines horizontal adduction and shoulder flexion into the same movement. This version requires 2 weight plates, however you may also use 2 dumbbells instead. Hold the two plates or dumbbells so that you are squeezing them together with your hands to prevent them from slipping apart. Raise the weights to chest height and extend the elbows to hold the weight straight out in front of you. Hold for up to 5 seconds and repeat as required.

Muscles Involved:

  • Deltoids

  • Coracobrachialis

  • Rotator Cuff

  • Pectoralis Minor

  • Pectoralis Major

Related Conditions:

  • Shoulder Impingement

  • Rotator Cuff Tear (late stage recovery)

  • Strength and Conditioning

  • Scapular Dyskinesis / Dyskinesia

  • Scapular Winging

  • Dynamic Shoulder Instability

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David Song
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