HyperBody
Exercise library · Arms

Plate Pinch.

Static pinch hold of plates that builds crushing grip strength.

BeginnerPlate
Plate Pinch
The numbers
Sets
3–4
Duration
30–60
Rest
45–75
Muscles
Primary
Forearms
The play-by-play

How to do it.

  1. Step 01

    Stack one or two plates smooth side out

  2. Step 02

    Pinch the plates with the fingers and thumb

  3. Step 03

    Lift the plates off the floor

  4. Step 04

    Stand tall and hold the pinch

  5. Step 05

    Hold for time without dropping

  6. Step 06

    Lower the plates under control

What separates good from great

Pro cues.

  • Pinch as hard as possible

  • Start with one light plate

  • Keep the wrist neutral