How to do it
- Take two smooth plates and pinch them together between the fingers and thumb.
- Stand tall and hold for time without letting the plates slide.
- Set them down under control before the grip fails completely.
Cues that matter
- Thumb strength is the weak link in most grips.
- Chalk helps; straps obviously do not.
Common mistakes
- Squeezing the plates against your leg for help.
- Dropping plates from height when the grip goes.
Muscles worked
Primary
- Forearms
- Flexors
- Thumb
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Plate Pinch Hold in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the forearms with different equipment — for a day the other is taken, or a gym that does not have one.