Plate loaded machines use weighted plates for resistance. The plates slide onto the racks of the machines just like you slide plates onto the ends of barbells. These machines are common at gyms and offer alternatives to machines with weight stacks or other options for strength training like free weights.
Advantages of Exercises on a Plate Loaded Machine Versus Other Weight Machines
Plate loading machines offer some exercise advantages over other weight machines. It is easy to add or subtract weight on a plate machine by simply sliding weight on or off. Weighted plates come in as little as 2.5 lbs. so not only can you quickly change the weight but you can do so in small increments. Many weight stack machines let you change the weight in increments of 5 lbs. for smaller amounts of weight but then jump to 10 lbs. or more for higher weights. For example, you might be able to select 10, 15 or 20 lbs. but then the next option may be 30, 40 or 50 lbs. Some weight stacks don't even have a 5 lb. option. With plate loaded machines, you can always put a 2.5 lb. plate on each side to start at 5 lbs. no matter the exercise.
Advantages of Exercises on a Plate Loaded Machine Versus Free Weights
A full set of dumbbells at your gym may give you the same 2.5 lb. gap between weights, but free weights don't rest on a stable frame like plate loaded machines so your exercises will be less stable. This is actually an advantage when doing stabilization training, but when you wish to exercise for maximal strength or muscle size increase, a stable machine lets you lift heavier weights and better isolate muscles.
Resistance bands are another gym strength training option. They are portable and inexpensive while providing a workout similar to dumbbells. But resistance bands are unstable too and you cannot make small adjustments to the weight amounts. Bands come in light, medium and heavy resistance amounts. Although you can also find extra light and extra heavy bands, these still aren't as exact as plate loading machines.
Upper Body Plate Loading Exercises
Plate loaded machines such as Smith machines or plate loaded machines for a specific muscle group are all typically found at gyms. Plate loaded seated high rows, seated low rows, bent-over rows, chest presses, decline chest presses and chest dips are just some of the plate loaded exercises on machines of the same name that you can do for the back and chest muscles of the upper body. Plate loaded preacher curls, tricep extensions and overhead presses are examples of machines and exercises for the arms and shoulders. To perform any of these exercises, slide the amount of weight you want onto the machine, sit on the seat, grab the handles and push or pull as shown on the machine's picture. The machine only moves in the correct way so you cannot do the exercise wrong.
Lower Body Plate Loading Exercises
Just as there are specific plate loading machines for upper body exercises, gyms also have plate loaded machines that only do exercises for a muscle group of the lower legs. Plate loaded leg extensions, for example, target the quads with the popular leg extension exercise. Simply sit on the machine with your legs secure on the leg attachment and then lift your legs until they are straight. Other plate loaded leg exercises include leg presses, leg curls and kneeling leg curls.
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