Plate Pinch

Plate Pinch

The Plate Pinch is a fantastic exercise that targets your grip and forearm muscles, helping to improve your overall hand strength and dexterity. It is a simple yet effective exercise that can be done with just a few weight plates, making it suitable for both home and gym workouts. To perform the Plate Pinch, you'll need two weight plates of the same size, ideally with smooth edges for a better grip. Start by placing the plates on the ground with the smooth sides facing outwards. Stand over them with your feet shoulder-width apart and squat down to pick up the plates, one in each hand. It's important to maintain a neutral wrist position throughout the exercise. Once you've picked up the plates, squeeze them together as tightly as possible with your fingers and thumbs. Imagine you're trying to pinch them together, engaging your grip muscles. Hold this position for a few seconds, striving to keep a firm grip and maintain control over the plates. After a brief pause, slowly release the pressure and lower the plates back to the starting position. Repeat for the desired number of reps. The Plate Pinch can be easily modified to accommodate different fitness levels. If you're just starting, you can begin with lighter weight plates and gradually increase the weight as your grip strength improves. Alternatively, you can use thicker plates or stack additional plates together to challenge your grip even more. Incorporating the Plate Pinch into your workout routine can have numerous benefits. Stronger grip and forearm strength not only enhance your performance in other exercises such as deadlifts and pull-ups but also improve your overall functional strength for daily activities. Moreover, this exercise can be a great addition to a rehabilitation program for certain wrist and forearm injuries, under the guidance of a healthcare professional. Remember to always warm up your hands, wrists, and forearms before attempting the Plate Pinch to prevent injuries. Consider incorporating this exercise into your workouts to develop a powerful grip that will serve you well in various physical pursuits. Happy pinching!


  • Start by selecting two weight plates of equal size and weight.
  • Place the weight plates on a flat surface, with the smooth sides facing outwards.
  • Stand in front of the weight plates and position your feet shoulder-width apart.
  • Bend down at the knees and hips, keeping your back straight and your chest up.
  • Extend your arms and grip the outer edges of the weight plates with your fingertips.
  • Lift the weight plates off the ground by squeezing your fingers and thumb together.
  • Hold the plates for a few seconds, ensuring a strong grip.
  • Lower the weight plates back down to the starting position without dropping them.
  • Repeat the exercise for the recommended number of repetitions.
  • Remember to breathe throughout the exercise and maintain proper form.

Tips & Tricks

  • Focus on grip strength by gradually increasing the weight of the plates
  • Incorporate wrist exercises to strengthen the muscles involved in plate pinching
  • Include forearm exercises like wrist curls and reverse wrist curls to improve overall grip strength
  • Perform plate pinches with various size plates to target different areas of the hand and fingers
  • Utilize different grip techniques such as pinching with fingertips or pinching with the palm
  • Incorporate plate pinches as part of a balanced hand and wrist strengthening routine
  • Practice plate pinching on a regular basis to continually challenge and improve grip strength
  • Ensure proper form and technique to minimize the risk of injury
  • Gradually increase the duration of plate pinching to enhance endurance and grip strength
  • Consider using grip-enhancing aids like chalk or grip pads for better grip during plate pinching


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine