Instructions

1

Stand upright with feet shoulder-width apart, holding a weight plate with both hands at chest level, arms bent at approximately 90 degrees

2

Grip the plate firmly with both hands positioned on opposite edges, maintain neutral spine and engage core muscles, feet planted firmly on ground

3

Slowly lower the plate by bringing it toward your chest in a controlled arc, allowing elbows to track outward and slightly back, feeling a stretch across the chest

4

Press the plate away from your body by extending your arms forward and slightly inward, squeezing chest muscles at full extension before returning to starting position

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Clavicular Head

EQUIPMENTWeighted

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Weighted Front Raise is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Shoulders, while the use of Weighted allows for a smooth, natural resistance curve.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Weighted to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Clavicular Head to maintain control of the Weighted.

Exercise Variations

Dumbbell Weighted Front Raise
Cable Weighted Front Raise
Banded Weighted Front Raise

Weighted Front Raise