Plate Pinch Hold
Also known as: plate pinch, plate grip hold, plate pinches, weight plate pinch, plate pinch grip
Pinching plates between fingers and thumb trains open-hand and thumb strength that bar work never touches, since a bar lets the fingers hook while a smooth plate offers no such favor. Two thin plates held smooth sides out beat one thick plate for adjustability; when a pair feels easy, add seconds before adding iron.
How to do the Plate Pinch Hold
- Stand with your feet shoulder-width apart and hold a weight in each hand.
- Extend your arms straight in front of you, palms facing each other.
- Squeeze your hands together as hard as you can, engaging your forearms.
- Hold the squeeze for a few seconds, then release.
- Repeat for the desired number of repetitions.
Tip: Use timed holds of 20 to 40 seconds and rest fully between them.
Muscles worked
Common mistakes
- Squeezing with the fingertips only — wrap the whole hand and squeeze from the palm, since a fingertip grip fatigues quickly and trains less.
- Pinch plates that slip — start with smooth plates light enough to hold for 20 seconds and add time before weight.
- Holding the breath — breathe normally through timed holds so the rest of the body stays relaxed.
- Training grip before pulling work — do it at the end of the session so it does not weaken your rows and deadlifts.
Where it fits in a workout
Grip work goes at the very end of a session after all pulling is done. Superset plate pinches with wrist curls.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.