Plate Pinch
Plate Pinch is a isometric grip - pinch grip exercise involving Adductor pollicis, Finger flexors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Adductor pollicis, Finger flexors
- Secondary muscles
- Intrinsic hand muscles, Forearm flexors
- Exercise type
- Isometric grip - pinch grip
Exercise technique
- Plate selection
Place two plates together with their smooth faces outward.
- Fingers
Place your fingers against one outer face.
- Thumb
Press your thumb against the opposite face.
- Lift
Use finger-and-thumb pressure to lift the plates a short distance off the floor.
- Hold position
Keep your arm long and let the plates hang at your side.
- Hold
Complete a controlled hold before your grip starts opening.
- Release
Place the plates slowly on the floor before opening your fingers.
Key technique points
- Keep your feet outside the path of a falling plate.
- Align the plate edges.
- Do not assist by putting your fingers through holes.
- Keep your wrist straight.
- Do not try to carry the load by shrugging your shoulder.
- Return to the floor before the grip opens.
Common mistakes
Misaligned edges
One plate may slide relative to the other.
Gripping through a hole
This changes the pinch grip.
Bent wrist
This increases the moment acting on the grip.
Swinging the load
This can cause slipping at the finger contact.
Releasing too late
This lets the plates fall uncontrollably.
Carrying close to the foot
This reduces clearance from a falling load.
Frequently asked questions
Plate Pinch: why is “Misaligned edges” a mistake?
One plate may slide relative to the other.
Plate Pinch: why is “Gripping through a hole” a mistake?
This changes the pinch grip.
Plate Pinch: why is “Bent wrist” a mistake?
This increases the moment acting on the grip.
Plate Pinch: why is “Swinging the load” a mistake?
This can cause slipping at the finger contact.
Plate Pinch: why is “Releasing too late” a mistake?
This lets the plates fall uncontrollably.
Plate Pinch: why is “Carrying close to the foot” a mistake?
This reduces clearance from a falling load.
What should I focus on when doing Plate Pinch?
Keep your feet outside the path of a falling plate. Align the plate edges. Do not assist by putting your fingers through holes. Keep your wrist straight. Do not try to carry the load by shrugging your shoulder. Return to the floor before the grip opens.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.