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Plate Pinch

Learn how to properly perform the Plate Pinch with this complete demonstration video.

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What is the Plate Pinch?

The plate pinch is a grip strengthening exercise that primarily targets the forearm muscles. This exercise is excellent for developing grip strength and enhancing performance in other strength training exercises. It is recommended for intermediate and advanced athletes.

How to properly perform the Plate Pinch

  1. Place two weight plates of the same size and weight together, smooth side out.
  2. Stand with your feet shoulder-width apart and bend slightly at the knees.
  3. Grasp the plates with your fingertips and thumbs, pinching them together tightly.
  4. Lift the plates off the ground, keeping your arms extended in front of you.
  5. Hold the plates for the recommended duration or distance, maintaining a strong pinch grip.
  6. Lower the plates back to the starting position and repeat for the recommended number of sets.

Targeted muscles and equipment

Discipline
  • Strength training
  • CrossFit
Primary muscle
Required equipment
Mechanics type
  • Other / Not applicable

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Complementary exercises

Other exercises for Forearms:

Flexion du poignet à un bras à la poulieCurl de poignet debout à la poulieMachine à grip

Explore more exercises with Weight plate or other exercises for Forearms.

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