Plate Hand Squeeze
Holding a weight plate by its ridge in each hand at your sides, letting it slide down toward the fingertips, then squeezing it back up into the palm. Trains finger strength and crushing grip.
Primary muscles
- Forearm Flexors
Secondary muscles
- Forearm Extensors
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a weight plate by its ridge in each hand at arm's length, palms facing in and feet shoulder-width apart.
Keep the arms straight and the shoulders set.
Slowly open the fingers to let the plates slide toward the fingertips without dropping them.
Squeeze the hands shut to lift the plates back into the palms.
Hold the squeeze for a moment and repeat.
Breathing: Inhale as the plates sink, exhale as you squeeze.
Coaching tips
Only the fingers move
Open just to the fingertips
Crush the plate at the top
Common mistakes
Bending the elbows to lift the plates
Opening the hand so far the plate drops
Rushing the reps
Safety notes
Use plates you can hold securely and keep your feet clear of them in case one slips.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.