Grab two wide-rimmed plates and put them together with the smooth sides facing outward
Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
Repeat for the recommended amount of sets prescribed in your program.
Switch arms and repeat the movements.
Caution: Attempting to hold the weighted plate for too long can cause you to drop the plate. As a result, it may land on your feet or other areas which may cause an injury. So if you feel like the weight is about to slip out of your hand, slowly bend your knees while keeping your back straight and put the plates on the floor.
Alternative Exercises For Plate Pinch
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Nov 14, 2011 4:44 AM:
you don't need to go heavy at all with this workout. just grab any plate and pinch for 30 to 60 seconds and pick up a pair of weight collars and pump out 50 reps.
you don't need to go heavy at all with this workout. just grab any plate and pinch for 30 to 60 seconds and pick up a pair of weight collars and pump out 50 reps. -See Less
May 25, 2011 10:13 PM:
Great exercise. Not sure why this exercise is rated 7.9 when I only see 10 ratings
Great exercise. Not sure why this exercise is rated 7.9 when I only see 10 ratings -See Less
Apr 1, 2011 11:41 PM:
Great excercise, leaves forearms pumped, and takes them to failure every time. (When the plates drop, they drop)My forearms have been sore after each workout, and my times in increased. Hoping soon to see my measurements change!
Great excercise, leaves forearms pumped, and takes them to failure every time. (When the plates drop, they drop)My forearms have been sore after each workout, and my times in increased. Hoping soon to see my measurements change! -See Less
Jul 1, 2010 1:42 AM:
I am going to start putting this at the end of my workout after my routine.This exercise is great because sometimes I will almost drop a plate on my feet or somebody else feet and doing this can prevent that by building my forearm strength.
I am going to start putting this at the end of my workout after my routine.This exercise is great because sometimes I will almost drop a plate on my feet or somebody else feet and doing this can prevent that by building my forearm strength.-See Less
Nov 3, 2009 8:18 AM:
Plate pinch is certainly one of my favorite exercises. You should aim for width instead of weight. Try placing 3 or more plates together with the flush side out. This will help your grip strength
Plate pinch is certainly one of my favorite exercises. You should aim for width instead of weight. Try placing 3 or more plates together with the flush side out. This will help your grip strength-See Less
May 25, 2011 10:13 PM:
Great exercise. Not sure why this exercise is rated 7.9 when I only see 10 ratings
Great exercise. Not sure why this exercise is rated 7.9 when I only see 10 ratings -See Less
Apr 1, 2011 11:41 PM:
Great excercise, leaves forearms pumped, and takes them to failure every time. (When the plates drop, they drop)My forearms have been sore after each workout, and my times in increased. Hoping soon to see my measurements change!
Great excercise, leaves forearms pumped, and takes them to failure every time. (When the plates drop, they drop)My forearms have been sore after each workout, and my times in increased. Hoping soon to see my measurements change! -See Less
Jul 1, 2010 1:42 AM:
I am going to start putting this at the end of my workout after my routine.This exercise is great because sometimes I will almost drop a plate on my feet or somebody else feet and doing this can prevent that by building my forearm strength.
I am going to start putting this at the end of my workout after my routine.This exercise is great because sometimes I will almost drop a plate on my feet or somebody else feet and doing this can prevent that by building my forearm strength.-See Less
Nov 14, 2011 4:44 AM:
you don't need to go heavy at all with this workout. just grab any plate and pinch for 30 to 60 seconds and pick up a pair of weight collars and pump out 50 reps.
you don't need to go heavy at all with this workout. just grab any plate and pinch for 30 to 60 seconds and pick up a pair of weight collars and pump out 50 reps. -See Less
Nov 3, 2009 8:18 AM:
Plate pinch is certainly one of my favorite exercises. You should aim for width instead of weight. Try placing 3 or more plates together with the flush side out. This will help your grip strength
Plate pinch is certainly one of my favorite exercises. You should aim for width instead of weight. Try placing 3 or more plates together with the flush side out. This will help your grip strength-See Less
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of people found this tip helpful
Tip: Plate Pinch
Nov 14, 2011 4:44 AM: you don't need to go heavy at all with this workout. just grab any plate and pinch for 30 to 60 seconds and pick up a pair of weight collars and pump out 50 reps.
of people found this review helpful
Review: Plate Pinch
Nov 1, 2011 6:43 PM: I use it at the end of a workout a couple times a week.
of people found this review helpful
Review: Plate Pinch
May 25, 2011 10:13 PM: Great exercise. Not sure why this exercise is rated 7.9 when I only see 10 ratings
of people found this review helpful
Review: Plate Pinch
Apr 1, 2011 11:41 PM: Great excercise, leaves forearms pumped, and takes them to failure every time. (When the plates drop, they drop)My forearms have been sore after each workout, and my times in increased. Hoping soon to see my measurements change!
of people found this review helpful
Review: Plate Pinch
Jul 1, 2010 1:42 AM: I am going to start putting this at the end of my workout after my routine.This exercise is great because sometimes I will almost drop a plate on my feet or somebody else feet and doing this can prevent that by building my forearm strength.
of people found this tip helpful
Tip: Plate Pinch
Nov 3, 2009 8:18 AM: Plate pinch is certainly one of my favorite exercises. You should aim for width instead of weight. Try placing 3 or more plates together with the flush side out. This will help your grip strength