The plate pinch exercise may seem invented, but it’s a great way to strengthen your grip and build forearm mass. Pinching the plates is valuable because it trains often overlooked muscles, resulting in many benefits that make you functional and athletic. The plate pinch curl or press is always a good exercise to add to your workout routine.
What is the plate pinch exercise?
The plate pinch is an isometric exercise that builds grip strength and strengthens forearm muscles. As a result, you become more functional and many gym activities, including pull-ups and deadlifts, become easier.
To perform the plate pinch, you need to take two or more weight plates and pinch them together with the fingers of one hand. Hold the position for as long as possible, grab the plates with your other hand and repeat for the same period.
What muscles does plate pinching train?
Plate pinches are a great movement for training all the major muscles in your forearms, promoting growth, and contributing to a muscular look.
Pinch plates are also beneficial for strengthening the hand muscles involved in pinching. Activity also makes these small muscles tougher, which improves your performance in many endurance-based activities that rely on grip strength. A typical example is the farmer’s walk.
Variations of plate pinching exercises
1. Veneer press
The pinch plate press is an overlooked exercise for developing your grip, shoulders, chest, triceps, and core. A popular way to perform the exercise is to place a few small plates between your hands and start pressing them in front of your body as you stand up straight. Alternatively, you can perform the same movement from a lying position.
2. Plate pinch buckle
The second notable variation of the plate pinch exercise is the curl. The pinch plates strengthen your forearms and the inclusion of a curl (arm curl) promotes bicep development, leading to more balanced arm growth.
You can hold a single heavy plate with both hands or pinch several small ones between the fingers of one hand to train one bicep at a time.
3. Plate pinch line
Plate pinch rows are another great move to strengthen your grip while working your biceps, shoulders, back, and core. The goal is to pinch multiple plates with one hand, lean forward, and row them repeatedly.
How to add plate pinches to your workout
The great thing about plate pinches is that you can add the exercise and some of its variations to your workout without making major adjustments. One option is to replace some of the activities you traditionally do with a variation of pinching the plate. For example, do:
- Plate pinch curls instead of dumbbell curls
- Plate pinch rows instead of dumbbell rows or lat pulldowns
- Plate press instead of shoulder press
You can also add plate pinch exercise holds at the end of your workouts to exhaust your forearms and promote grip strength. For example, at the end of your workout, grab a few plates and hold them for as long as you can, repeating the activity two to four times.
Plate pinching is a unique and versatile activity that brings great benefits to your workout. You can introduce the exercise into your training and choose from several variations.