Shoulders · Bodyweight
Weighted Seated Plate Driver
How to do the weighted seated plate driver, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Sit tall on a bench holding a weight plate at chest height with both hands. Press the plate forward and slightly up away from your chest until your arms are extended, then draw it back in under control, keeping your torso upright.
- 1Front delts and chest driving the plate forward
- 2Triceps locking out as the arms extend
- 3Core braced to keep the torso from leaning back
Common mistakes
- Leaning back to push the plate with the torso
- Letting the plate drift down instead of forward
- Shrugging the shoulders up toward the ears
Muscles worked
The weighted seated plate driver mainly works the front delts, with the triceps, upper chest, forearms, and mid chest assisting.
- Front DeltsPrimary
- TricepsSupport
- Upper ChestSupport
- ForearmsSupport
- Mid ChestSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Side DeltsMinor
Kovo programs the weighted seated plate driver for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.