Are you a fitness enthusiast looking for an upgrade in your lifting gear? Or maybe you're just getting started on your fitness journey and are wondering what those big rubber plates are in the gym. Look no further, because we're here to tell you everything you need to know about bumper plates.

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Bumper plates are a type of weight plate that is commonly used in Olympic lifting and CrossFit-style workouts. Unlike traditional weight plates, they are designed with a uniform diameter despite the weight difference. This means that a 10kg bumper plate has the same diameter as a 25kg one, making it easier to load the bar with the correct weight. One of the most distinctive features of these plates is the material they are made of. Bumper plates are made with high-density rubber that is moulded to a steel insert which allows them to be dropped from overhead without causing damage to the bar or the floor. The high-density rubber also helps to reduce noise and vibration, making them an excellent choice for home gyms.

Now, you may be wondering, why use bumper plates instead of traditional weight plates? The answer lies in their versatility. Bumper plates are not just limited to Olympic lifts but they can be used for a variety of exercises, making them a great addition to any home gym. Here are a few exercises that you can do with these weight plates.

• Plate Ground-to-Overhead

  To target your chest, shoulders, and triceps, this routine is all you need. Here’s how you do it.

1. Lie on your back with your knees bent and feet flat on the ground.

2. Hold the bumper plate in both hands with your arms extended straight above your chest.

3. Lower the plate down to your chest and then press it back up.

4. Repeat for desired reps.

• Plate Floor Press

  To target your chest, shoulders, and triceps, this routine is all you need. Here’s how you do it.

1. Lie on your back with your knees bent and feet flat on the ground. 

2. Hold the bumper plate in both hands with your arms extended straight above your chest.

3. Lower the plate down to your chest and then press it back up. 

4. Repeat for desired reps.

• Plate Goblet Squats

  To strengthen your legs, glutes, and core, the Plate Goblet Squat can help you achieve your goals. All you need to do is -

1. Stand with your feet shoulder-width apart, holding the bumper plate with both hands at chest level.

2. Squat down, keeping your back straight and your knees behind your toes.

3. Return to standing position and repeat for desired reps. 

In addition to their versatility, bumper plates are also a great option for those who want to lose their stubborn weight. They can be used for high-intensity interval training (HIIT) workouts that are designed to specifically burn calories and fat quickly as it involves short bursts of intense activity followed by a brief period of rest. Here's a sample HIIT workout using bumper plates.

• Plate Burpees

1. Start in a standing position, holding the bumper plate in both hands. 

2. Squat down and place the plate on the ground. 

3. Jump your feet back into a plank position, then jump them back in towards your hands. 

4. Stand up and lift the plate overhead.  

5. Repeat for desired reps. 

• Plate Thrusters

1. Stand with your feet shoulder-width apart, holding the bumper plate in front of you.

2. Squat down and then push up, using the momentum to lift the plate overhead.

3. Lower the plate back down to the starting position.

4. Repeat for desired reps. 

• Plate Lunges

1. Hold the bumper plate in both hands at chest level. 

2. Step forward with your right foot and lower your body until your right thigh is parallel to the ground.

3. Push back up to a standing position and repeat with your left leg.

4. Repeat for desired reps. 

So, there you have it, everything you need to know about bumper plates. Whether you're a seasoned lifter or just starting out, adding bumper plates to your sports equipment collection can help you achieve your fitness goals more effectively. But, always remember that it is important to ensure that you're using the correct form and technique to avoid injury. Consider working with a personal trainer or joining a fitness class to learn how to use them correctly. With the right knowledge and equipment, you can take your fitness routine to the next level and enjoy the many benefits of bumper plates. 

Get your bumper plates today from Homefitness Singapore or contact us today to know more!