fbpx
Vegan Liftz is a community-supported website. We may earn a small commission on purchases made through our links. Learn more.

Improving Your Triceps And Quads Using Weight Plate Exercises

Last updated: May 25, 2022

If you feel that you have hit a stalemate in your fitness goals, and your diet is full of healthy meals and portions, you may need to incorporate more free weights and weight plates into your exercises. A workout routine that is based only on bodyweight exercises, or only using assisted machines at a fitness facility or home gym may be non-conducive to achieving your goals promptly. Even calisthenics, a workout routine that involves only body weight has a weighted variation to it to prevent muscle stagnation.

In this article, we'll go over some of the benefits of using free weights and weight plates, as well as list some of the best exercises for some common muscle groups that you may be struggling with.

Weight plates will assist in targeting your stabilizer muscles, which are absent when using a machine. Working harder against gravity and switching forms and positions has numerous long-term benefits from your workouts, including increased muscle mass, better joints, faster metabolism, better balance, and a reduced risk of injury.

Benefits Of Training With Free Weights And Weight Plates

weight lifterIt is generally recommended that if you have a consistent strength workout routine, at least two of those days per week should incorporate weight plates and other free weights. The major benefit of using weight plates to train is that they are extremely available from any unused machine, and can drastically improve the benefits of any bodyweight workout. When using assisted machines to perform a workout, in contrast, you are targeting just one muscle group and letting the motion of the machine take over.

Weight plates will assist in targeting your stabilizer muscles, which are absent when using a machine. Working harder against gravity and switching forms and positions has numerous long-term benefits from your workouts, including increased muscle mass, better joints, faster metabolism, better balance, and a reduced risk of injury.

Long Head Tricep Exercises

When people are looking to increase the size of their arms, most believe that focusing on bicep curls and other exercises is the secret to putting on extra mass. The triceps make up more than two-thirds of your arm and give you more functional strength - in other words - for every minute that you train your biceps, you should allocate two minutes to train your triceps. The "Long Head" is the largest part of your triceps muscle, which is the one that lies along the inside of your arm and is closest to your body. (Think of a bodybuilding flex)

Close-grip weight plate press: Start by lying down on a bench or elevated mat with your back flat against the surface. Before starting, make sure that your weight plate is next to the bench for easy access when lying down. Remember to always keep your legs shoulder-width apart and heels on the floor, grab the weight with a close grip so that your hands are almost touching. Press up as you would on a bench press, and resist when placing it back down on your chest. 3 Sets of 8 reps.

Vastus Medialis Exercises

The Vastus Medialis is nicknamed the "teardrop muscle" as it resembles a large teardrop when there is enough muscle definition ( it is located just above the knee). For being such a small muscle, comparatively, the teardrop is notoriously important for the movement of your entire quadriceps and provides a solid structure for the knee joint, mitigation, and prevention of injury to the knee. Weak Vastus Medialis can cause Runner's Knee.

Weight Plate Wall Sit: The wall sit is an exercise that is known to many, as it is an extremely available and effective exercise that can be done anywhere you can place your back. Start by placing the weight plate close to where you will set up your exercise. Place your back against the wall and lower your body into a sitting position. You should feel supported at the back like you would normally in a chair, but feel pressure in your legs. Place the weight plate onto your legs to increase the difficulty of your workout. Hold until failure, perform 3x.

To further increase the Vastus Medialis engagement: Modify this exercise to include hip adduction. This is done very easily, as placing something between your legs during your sitting session will require your muscles to squeeze together and stabilize the object. The weight plate is great for this, as it can be easily balanced and improves difficulty. Always make sure you aren't sitting too high on the wall as this will affect your workout.

Vastus Lateralis Exercises

If the Vastus Medialis is extremely important to your stability, your Vastus Lateralis is of paramount importance to the strength of your quadriceps and the movement of the legs and knees in general. The Vastus Lateralis is the largest muscle in your quadriceps and is located on the outer thigh, as opposed to its teardrop counterpart. Other than functional strength, bodybuilders specifically target this muscle as it gives great definition to your legs and makes you look wider and bigger. When performing the following exercise, make sure to also properly stretch this muscle, as it gets extremely tight with repetition.

Weight Plate Lunges: The Vastus Lateralis is known for stabilizing the knee and the movement of your leg, especially important for recovering from a squat or lunge position. Lunges are extremely easy to do, but difficult to master, and can be modified in many ways. Start by standing with your legs apart at the width of your hips, a weight plate in each hand. Step forward with one leg and bend your knee. Bend your back legs so that your knees are perpendicular and just off the floor. Push on the heel of the front foot to recover and repeat. 3 sets of 10 reps.

FAQs

Can I use weight plates instead of dumbbells?

Yes. Weight plates are more versatile due to their shape and can be incorporated into many bodyweight exercises where a dumbbell wouldn't fit, such as lateral raises.

Can you mix weight plates?

No. It is not recommended to use weight plates of different weights at the same time for each side of your body, as this will create a lop-sided exercise which can be dangerous.

Can weight plates break?

Technically, yes. However, this isn't common as they are made of rubber and metal. The sharp impact would be the biggest culprit, so make sure you set your weight plates on a flat surface after you finish your exercises.


About the author