Plate Pinch

How to perform

1. 01Grab two wide-rimmed plates and put them together with the smooth sides facing outward
2. 02Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
3. 03Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
4. 04Repeat for the recommended amount of sets prescribed in your program.
5. 05Switch arms and repeat the movements.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.