The Plate Pinch Press

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The Plate Pinch Press

 The Plate Pinch Press—A Classic Move with Incredible Results!

We live in a time when the simple and basic have been abandoned in favor of the new, glittery, and'sexy.' This applies to the fitness business just as much as it does to any other. We're going to reject that trend in this post and bring back an oldie but goodie from the Golden Age of bodybuilding: the plate pinch press.

Don't worry if you've never used a Plate Pinch Press before. You're not the only one who feels this way. Despite this, this is a very effective chest exercise that may be done with just a single weight plate. You'll be a plate pinch press specialist by the conclusion of this article.


What is the Plate Pinch Press, and how does it work?

The plate pinch press is a bench press variation that concentrates muscular force on the inside section of the pectoral muscles. This exercise can be done in two ways: laying on a bench or standing.


Pinch Press on a Bench Plate

A single weight plate is used to conduct the bench variation of the pinch plate press. Begin with a light weight to allow yourself to become acclimated to the action. Squeeze the plate between your palms as you lie on a bench.

As if you were ready to begin a traditional bench press, position your body. Your feet should be firmly planted on the floor, your back should be neutral, and your chest should be open (picture Superman showing the letter "S" on his chest).

Squeeze your palms together and place the weight plate on your mid-chest (imagine trying to touch your palms together). While squeezing in, slowly raise the weight to full extension. Reverse the motion immediately, being sure to keep squeezing the weight the entire time. The inner area of your chest will bend strongly as a result of pressing inward.

As you complete the exercise, make sure your elbows are held close to your torso.

You'll be astonished at how difficult this exercise is — and how little weight is required for a great chest pump. While you may be able to bench press with three or more 45-pound plates on either end of the bar, you'll generally just need one 45-pound plate for this one.

There is no physical grip on the weight plate because you are squeezing in with your palms. It'll be difficult to keep your grip on it if you don't keep the inward pressure continuing all the way through the maneuver.

Maintain your tightness throughout the exercise. Inhale as you descend and exhale as you push yourself back up.


Pinch Press on a Standing Plate

The Svend press is another name for the standing form of the plate press pinch. Because you don't have the benefit of gravity on the negative part of the rep, this variant is slightly more challenging than the bench version. Instead, you'll have to fight gravity's downward pull in order to keep the plate level with your chest.

Stand tall with your chest out and shoulders pushed back to complete the standing plate. Maintain a shoulder-width stance with your legs straight and your feet firmly planted on the ground.

Squeeze the palms of your hands together right below the middle hole to grasp a weight plate.

Begin by pressing the weight against your chest and pinching your elbows in at your sides. Now extend your arms fully out in front of you, pressing the plate directly out in front of you. Throughout the exercise, make sure you're squeezing as hard as you can.

Return the plate to the starting position, squeezing your palms into the plate to resist the downward force of gravity.


Making it Difficult

There are two methods for making the intensity tougher to increase. The first is self-evident: use a bigger weight plate. However, only do this if you can complete 10-12 reps with flawless technique.

Using two plates instead of one is the second approach to boost the intensity. This does not imply that the resistance should be doubled. Instead of a 10-pound plate, use two 5-pound plates. The additional effort needed to keep the plates together will make the maneuver much more difficult.


When Should You Do a Plate Pinch Press?

We do not recommend using the plate pinch press in place of a standard bench press. Rather, it should be employed at the end of your workout as a finishing move. After you've worked your top pecs with incline pressing and your lower pecs with dips and declines, this move will allow you to hit that hard-to-reach inner region of your chest AND leave the gym with the best pump you've ever had.


Challenge of the Inner Chest

The interior portion of the chest is tough to isolate and target for most guys. Because the inner chest is not a separate muscular group, there are no exercises that isolate the inner chest fibers. You'll be training the entire chest, but you can concentrate on the inner chest.

The pectoralis major and minor are the two muscular groups that make up the chest. Traditional exercises like presses, flies, and dips are well-known for targeting these muscular areas. In our Best Chest Workout, you'll find these.

However, striking the inner chest is a different story. The front delts frequently carry the brunt of the strain, depriving the pecs, particularly the inner half, of the tension required to respond.

It will be especially tough to target the inner pecs if you have lengthy limbs. Their arms tend to take over the pressing motion, releasing tension from the pecs once more. It keeps our pecs from being squeezed at the apex of the movement.

However, there is a strategy to target the inner pecs that involves striking the chest from a different direction than usual. Pushing your arms out from your body is possible thanks to your chest muscles. They do, however, enable you to move your arms across your torso. The fly exercise is similar to this, except the dumbbells come together above your chest, so there isn't much stress.

This is where the plate pinch press really shines. The press upward is not the most important movement in this workout. Rather, it is the inward compression that is the problem. This isometric force, when combined with the pushing movement, delivers direct stimulation to the inner region of both your major and minor pectoral muscles.

While you won't be able to completely isolate the inner pecs with this exercise, you'll get a 60/40 split between the inner and outer pecs.


The Myth of Grip Change

There's an old adage that says you can attack different regions of the chest with different weapons (as in inner and outer). It's easy to understand why: you need a wide grip on the bar to strike the outer lasts. Take a tight grip on the bar to target the inner biceps. The issue is that this does not apply to the chest.

You're hovering a lot of weight above your rib cage when you do the bench press. Not only does having a tight form help you stay safe, but it also helps you have a tight form. You'll be targeting your triceps rather than your inner pecs if your hands are too close together. You will put an excessive amount of stress on your wrists if you go too heavy with a closer grip.

On the other side, if your grip is excessively wide, your range of motion will be limited, and re-racking the weight on the bar will be difficult.


Workout Example

As previously said, the plate pinch press is best utilized as a finishing technique to guarantee that your pecs are fully developed. That's exactly what the following workout will do, while also working every other portion of the chest.

  • 4 × 12/10/8/6 Dumbbell Bench Press
  • 3 × 12 Floor Flys – 3 x 8-10 Incline Press – 3 x as many reps as possible
  • 3 x as many reps as possible Gironda Push Ups
  • 3 x 10 Plate Pinch Press

Note: Dips and Gironda Push Ups should be performed in a superset, with no break in between. After that, take a 60-90 second break before starting the next set. Set up three benches such that one serves as a base for your feet and the other two serve as a base for your arms when performing the Gironda Push Up. In this posture, get on the benches and do a push up. This will allow you to extend your pecs further than you would be able to with a traditional push up. On each rep, you should also bend your knees on the descent to gain the most depth.


Last Word

The Plate Pinch Press is an old school inner pec builder that demands to be brought back to life. Start putting it into practice on chest day now that we've informed you to it, and you'll definitely feel the heat!

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