Plate Pinch
Use weight plates to pinch-hold. Pinch plates and hold for time. Targets forearms and grip; simple, focused loading. Boosts grip strength and forearm size.
Basic Info
- Primary Muscle Group
- Arms
- Detailed Muscles
- Biceps / Brachialis / Triceps / Forearms
- Equipment
- Plate
- Also Known As
- ピンチグリップ
How to Perform
- Keep constant tension on the target muscle.
- Use controlled reps without momentum.
- Slow down the lowering phase.
Form Tips
- Use full controlled range
- Keep tension on the target muscle
Pro Tips
- Keeping elbows fixed helps target the working muscle.
- Control the lowering phase instead of rushing reps.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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