# Plate Pinch

URL: https://heatsy.app/ex/plate-pinch

Also known as: Weight Plate Pinch, Plate Pinch Grip, Pinch Grip Plates

Body region: Arms

## Muscles

- Main: Flexor Digitorum Superficialis, Flexor Pollicis Longus, Thenar Muscles
- Helps: Flexor Digitorum Profundus, Hypothenar Muscles
- Holds: Trapezius, Brachioradialis

## Equipment

- Weight Plate

## Technique

1. Stack one or two smooth-sided plates with the smooth sides facing out.
2. Pinch the plates between your fingers on one side and your thumb on the other, then lift them off the floor.
3. Stand tall and hold the plates at your side for the planned time.
4. Lower the plates carefully to the floor when your grip tires.

### Cues

- Keep the thumb and fingers as flat as you can across the plate.
- Start with a lighter plate.

### Common mistakes

- Dropping the plates onto the feet.
- Bending the wrist to hold the plates.
- Using a weight so heavy that the grip fails instantly.

## Alternatives

- [Fat Grip Dumbbell Hold](https://heatsy.app/ex/fat-grip-dumbbell-hold)
- [Farmer's Hold](https://heatsy.app/ex/farmers-hold)