Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Plate Pinch

Exercise Data

Type: Strength
Main Muscle Worked: Forearms
Equipment: Other
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Static
Your Rating: 


8.2

Out of 10

Excellent

Exercise Rating Read Plate Pinch Reviews
SHARE Bookmark and Share


Plate Pinch Images

Plate Pinch
Click to enlarge
Plate Pinch
Click to enlarge


Plate Pinch
Click to enlarge


Plate Pinch Guide

Main Muscle: Forearms

  1. Grab two wide-rimmed plates and put them together with the smooth sides facing outward
  2. 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.
  3. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
  4. Repeat for the recommended amount of sets prescribed in your program.
  5. 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

No alternative exercises found. Know of one? Tell us in the tips section below.

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Plate Pinch

Exercise Rating
10/10

Apr 18, 2014 1:02 PM: Sometimes I'll do singles, doubles or double pinch a heavier plate and do chin-ups with it.



comment
Please login to rate this review.

of people found this review helpful

Review: Plate Pinch

Exercise Rating
8/10

Jul 10, 2012 5:52 PM: Good exercise for forearms.



comment
Please login to rate this review.

of people found this tip helpful

Tip: Plate Pinch

Exercise Rating
9/10

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.



comment
Please login to rate this tip.

of people found this review helpful

Review: Plate Pinch

Exercise Rating
9/10

Nov 1, 2011 6:43 PM: I use it at the end of a workout a couple times a week.



comment
Please login to rate this review.

of people found this review helpful

Review: Plate Pinch

Exercise Rating
N/A

May 25, 2011 10:13 PM: Great exercise. Not sure why this exercise is rated 7.9 when I only see 10 ratings



comment
Please login to rate this review.

of people found this review helpful

Review: Plate Pinch

Exercise Rating
10/10

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!



comment
Please login to rate this review.

of people found this review helpful

Review: Plate Pinch

Exercise Rating
10/10

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.



comment
Please login to rate this review.

of people found this tip helpful

Tip: Plate Pinch

Exercise Rating
10/10

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



comment
Please login to rate this tip.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com