Plate Pinch
The Plate Pinch is an isometric grip strength exercise where you pinch two or more weight plates together using only your fingertips and thumb. It specifically targets pinch grip power and forearm endurance, which are essential for holding heavy objects and improving deadlift performance.
Grip strength is highly sensitive to central nervous system fatigue, so the AI uses your HRV and recovery data to determine if you should push for max duration or reduce intensity for the day. By tracking the exact weight and hold time, the app calculates progressive overload specifically for your forearms, ensuring you increase difficulty only when your connective tissue is ready. If you experience wrist pain, the system can instantly suggest alternative grip exercises to maintain forearm development without aggravating the joint.
Form Cues
- stand tall with your feet shoulder-width apart
- squeeze the plates together as hard as possible
- keep your chest up and shoulders pulled back
- maintain a slight bend in your elbow
- brace your core to stay stable
- don't rest the plates against your thighs
- don't hook your fingers under the lip of the plate
- don't hyperextend or lock out your elbows
- don't round your shoulders forward
- don't hold your breath during the set
Common Mistakes
- resting plates on legs
- using a hooked finger grip
- passive holding instead of crushing
- using plates with deep rims
- holding breath
Muscles Worked
This exercise primarily isolates the forearm flexors and the adductor pollicis muscle of the thumb, creating intense demand on the intrinsic muscles of the hand. Unlike holding a barbell which uses a support grip, the plate pinch forces the thumb to work dynamically against the fingers, building immense crushing strength.
Primary
Get Personalized Coaching for Plate Pinch
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.