Eccentryx / Exercise Atlas / arms
Plate pinch
Pinch two smooth-side plates with one hand; hold 30-60 s at your side.
Muscles
- Primary
- forearm flexors
- Supporting
- None listed
Mechanics
- Pattern
- joint control
- Equipment
- plate
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Deep thumb and finger flexor fatigue by the 20 s mark.
- Progression
- Thicker plates (35 s together); heavier total load; longer hold duration.
- Regression
- Towel dead hang or fat-grip DB hold as entry pinch stimulus.
Watch for
- Using plates with a lip — makes it too easy vs. smooth plates
- Jerking at start — damages finger flexors; lift slowly
- Too short holds — grip adaptation requires sustained duration
Substitutions
- Farmer walk
- Wrist curl
- Dead hang