Plate Pinch

A grip-training staple: pinch two weight plates smooth-side out and hold them for time, loading the thumb and finger flexors in sustained isometric work.

How to do it

1. Stand two weight plates on their edges on the floor, pressed together with the smooth sides facing out.
2. Squat down and pinch both plates together between the fingers and thumb of one hand — no handles, just pinch.
3. Stand up and hold the plates at the side for time, keeping the arm straight.
4. Set them back down under control.
5. Repeat on the other hand.

Tips

• Start with two 5 kg / 10 lb plates and build up.
• Chalk on the hands makes a huge difference; sweaty pinches fail fast.

Muscles

Primary: Forearm flexors

Secondary: Traps