# Plate Curl to Press with Triceps Extension

A standing weight-plate complex: a curl to the chest, an overhead press, then an overhead triceps extension behind the head, done as one rep. Trains the triceps and front delts, with the biceps working in the curl.

- Intermediate · Compound
- Equipment: Weight plates
- HD video: https://media.seto.fit/exercises/plate-curl-to-overhead-press-to-tricep-extension/video/male.mp4
- HTML: https://seto.fit/exercises/plate-curl-to-press-with-triceps-extension/

## Muscles worked

- Triceps: 8/10
- Front delts: 8/10
- Biceps: 6/10
- Side delts: 4/10
- Forearms: 4/10
- Traps: 3/10

## How to do the Plate Curl to Press with Triceps Extension

1. Stand tall, holding a plate by its sides at your thighs.
2. Curl the plate to your chest, elbows close to your sides.
3. Press it straight overhead, then lower it behind your head.
4. Straighten your arms overhead, then lower to your chest and thighs.

### Full technique — 7 steps

1. Stand tall with feet about shoulder width, holding a weight plate by its sides with both hands at your thighs.
2. Keep your elbows close to your sides and curl the plate up to your chest.
3. Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
4. Press the plate upward until your arms are extended overhead.
5. Keep your upper arms beside your head and bend your elbows to lower the plate behind your head.
6. Extend your elbows to bring the plate back overhead until your arms are straight.
7. Lower the plate to your chest, then to your thighs, under control before the next rep.

## Common mistakes

- Leaning back to start reps
- Swinging the plate up with the hips
- Elbows flaring out wide
- Stopping short of full overhead extension
- Cutting the bottom range short

## Form cues

- Curl, then press
- Keep ribs down
- Press straight overhead
- Elbows point forward
- No torso swing

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Curl to Press](https://seto.fit/exercises/resistance-band-curl-to-press/)
- **No equipment**: [Bench Dip](https://seto.fit/exercises/bench-dip/), [Bench Dip with Knee Raise](https://seto.fit/exercises/bench-dip-with-knee-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Plate Curl to Press](https://seto.fit/exercises/plate-curl-to-press/) — Beginner
- Easier: [Dumbbell Curl to Press](https://seto.fit/exercises/dumbbell-curl-to-press/) — Beginner
- **This exercise: Plate Curl to Press with Triceps Extension — Intermediate**
- Harder: [Dumbbell Curl to Press with Triceps Extension](https://seto.fit/exercises/dumbbell-curl-to-press-with-triceps-extension/) — Intermediate

## Quick answers

### What muscles does the Plate Curl to Press with Triceps Extension work?

Primary: Triceps 8/10, Front delts 8/10. Also works: Biceps 6/10, Side delts 4/10, Forearms 4/10, Traps 3/10.

### When should I do the Plate Curl to Press with Triceps Extension in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Plate Curl to Press with Triceps Extension?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Plate Curl to Press with Triceps Extension?

Resistance bands: Resistance Band Curl to Press. No equipment: Bench Dip, Bench Dip with Knee Raise.

### What is an easier version of the Plate Curl to Press with Triceps Extension?

Dumbbell Curl to Press (Beginner), Plate Curl to Press (Beginner).

### What is a harder version of the Plate Curl to Press with Triceps Extension?

Dumbbell Curl to Press with Triceps Extension (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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