how to do plate pinch exercise
The plate pinch exercise may sound gimmicky, but it’s a great way to strengthen your grip and build forearm mass. Plate pinching is valuable because it trains often-neglected muscles, resulting in a host of benefits that keep you functional and athletic. Plate pinch curls or presses are always a good exercise to include in your workout routine.
What is plate pinch exercise?
The plate pinch is an isometric exercise that develops grip strength and builds your forearm muscles. As a result, you become more functional and many gym activities become easier, including pull-ups and deadlifts.
To do plate pinches, you must take two or more weight plates and pinch them together with the fingers of one hand. Hold for as long as possible, grab the plates with your other hand, and repeat for the same amount of time.
Which muscles does the plate train?
The plate pinch is an excellent movement for training all the major muscles of your forearm, promoting growth and contributing to muscle form.
Pinching plates are also beneficial for strengthening the hand muscles involved in pinching. Activity makes these small muscles more flexible, which increases your performance on many endurance-based activities that rely on grip strength. A typical example is the farmer’s walk.
Plate Pinch Exercise Variations
1. Plate Pinch Press
The pinch plate press is an oft-overlooked exercise for developing your grip, shoulders, chest, triceps and midsection. A popular way to do the exercise is to hold a few small plates between your hands and start pressing them in front of your body while standing. Alternatively, you can perform the same motion from a lying position.
2. Pinch Curl
The other noteworthy plate pinch exercise variation is the curl. Pinching plates strengthens your forearms, and promotes biceps development, including a curl, which leads to more balanced arm growth.
You can hold a single heavy plate with both hands or hold several smaller plates between the fingers of one hand to train one bicep at a time.
3. Plate Pinch Row
Plate pinch rows are another excellent movement to strengthen your grip while working your biceps, shoulders, back and midsection. The objective is to pinch multiple plates with one hand, bending forward and rowing them up repeatedly.
how to add it to your training
The great thing about plate pinches is that you can add the exercise and some of its variations to your training without making significant adjustments. One option is to replace some of the more traditional movements with plate pinch variations. For example, do:
- Dumbbell curl instead of plate pinch curl
- plate pinch rows instead of dumbbell rows or lat pulldowns
- Plate pinch press instead of shoulder press
You can also add plate pinch exercise holds at the end of your workout to tire your forearms and boost grip strength. For example, as soon as you finish your workout, grab some plates and hold them for as long as possible, 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 exercise into your training and choose from many variations.
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