The Plate Pinch Press exercise is among the chest exercises, as many players neglect this exercise, although this exercise contains many benefits.
This exercise is not considered among the common exercises, and it does not draw the attention of the players in the gym, because of the amount of weight that you lift, as this exercise does not need a large weight.
The Plate Pinch Press exercise is practiced by applying pressure to the plate when you take two successive plates, and it usually weighs 10 pounds from the plates, and then you press it using the palms of your hands while you extend your arms away from your body. The Plate Pinch Press exercise targets the outer chest fibers. Exercising with reps at the top end of the exercise.
What Is The Plate Pinch Press?
The Plate Pinch Press exercise depends on a movement attached to the chest and is used in the training stages to build muscles and work to amplify them.
The goal of this exercise is not to lift heavy weights, but the goal of the exercise is to feel the presence of deep burning in the chest, especially in the inner chest muscles, and this exercise will help you to build a full-looking rounded chest.
Many exercises are attached to the chest, such as the dumbbell press or the dumbbell fly and the chest surface exercise, and this exercise is given great attention because it isolates the chest muscles, and with all this, the Plate Pinch Press exercise is very important because it has many benefits that exceed the Dumbbell and machine exercises.
The Plate Pinch Press exercise, especially at the end of it, is completed with several more complex movements, such as bench press or shoulder press, where many advanced players press the plate with a type of chest fly, whether using dumbbells or cable, to create muscle stress big.
Many professional players defend the Plate Pinch Press exercise, especially professional bodybuilders such as Mark Lubliner, who says: “The Plate Pinch Press exercise is one of the best chest isolation exercises.”
Mark Bell says: “If you do the Plate Pinch Press exercise in the correct form and technique, you will maintain the tightening of the chest muscles throughout the exercise, and it is considered one of the few exercises that do this.”
Therefore, you should think about doing the Plate Pinch Press exercise, where you should add this exercise to your sports schedule, and you should think about this exercise strongly in adding it at the end of your chest day.
Muscles Worked: Plate Pinch Press
The goal of the Plate Pinch Press exercise is to isolate the chest muscles, as the chest muscles consist of the upper chest muscles and the lower chest muscles
The main muscles that the Plate Pinch Press exercise targets are:
- Upper chest muscles:
The upper part of the chest contains muscle fibers that are present in the collarbone, i.e. the collar bone, and these muscles help in doing the shoulder flexion and help in doing the chest fly exercise. The upper chest muscles are targeted by doing the push-up exercise on the inclined bench.
- Lower chest muscles:
The lower chest muscles contain muscle fibers that are present in the sternum and rib cage, and they help in doing horizontal flexion and help in lifting the arms forward. The lower chest muscles are targeted by doing a low bench press exercise.
As you do the Plate Pinch Press, you are isolating the upper chest muscles
And the lower chest muscles effectively and effectively.
While you are doing the Plate Pinch Press exercise, you must do the following two exercises:
- To use the upper chest muscles to put pressure on the plates together.
- To use the lower chest muscles to extend your arms forward and upward, and these two actions are done with each other at the same time.
In some cases, you may feel tiredness and fatigue quickly in the inner chest muscles instead of the outer chest muscles, because the inner chest muscles are not usually challenged while doing complex exercises such as the bench exercise.
What are the benefits of doing the Plate Pinch Press?
If you do the Plate Pinch Press exercise correctly, you will get a wide range of benefits, as this exercise targets the chest muscles completely instead of the upper chest muscles or the lower chest muscles.
This makes you kill two birds with one stone instead of doing different exercises such as a dumbbell bench press.
One of the main benefits of this exercise is that it isolates the chest muscles. This exercise is considered one of the great exercises in strengthening and training the chest muscles or targeting the shoulder.
The Plate Pinch Press exercise does not require a lot of equipment, as it only needs a load of low weight to target the chest muscles and to perform the exercise correctly. This exercise is among the easy and simple exercises that you can add to your exercise routine to target the entire body.
The main benefits of the Plate Pinch Press:
- Isolate the chest muscles:
The Plate Pinch Press exercise is among the wonderful exercises that target the chest muscles, as it isolates the chest muscles for a deep burn.
This exercise is considered one of the most effective and highly effective exercises that target the chest muscles completely once at a time, especially the upper chest muscles and the lower chest muscles.
For example, other exercises such as the bench press will target the triceps muscle and the front part in addition to the chest muscles, while the Plate Pinch Press exercise targets the chest muscles only, so use this exercise to isolate the chest muscles.
Thus, the Plate Pinch Press exercise increases muscle mass in the chest muscles without the need to exercise other muscles that you do not want to target.
- Chest or Shoulder Injury Training:
The Plate Pinch Press exercise helps reduce pressure on the joints and tissues of the body, and therefore it is a great way to do chest training and help in recovering from new shoulder injuries.
During your shoulder injury, chest training can be very difficult because it can hurt you sometimes if you want to put a lot of pressure on the injury while exercising, but the Plate Pinch Press will greatly help you reduce the pressure on your shoulders and will target the chest muscles only and therefore will not There is no pressure on the injury.
- Low load required:
One of the wonderful benefits of the Plate Pinch Press exercise is that it does not require any heavyweights, but this exercise has a great effect on the chest muscles, as it strengthens the muscle mass and increases the strength of the chest muscles without the need to lift heavyweights.
This shows that this exercise is very gentle on the joints, ligaments, and tendons, unlike other push-ups such as the oblique push-up or the shoulder press.
- Minimum Quantity of Equipment Required:
One of the benefits of the Plate Pinch Press exercise is that it does not require a lot of equipment and tools to complete the exercise.
Where it only needs 2 to 3 plates to do this exercise and in this exercise, you do not need to use dumbbells, heavyweights, or other equipment.
- Low skill required:
Practicing the Plate Pinch Press exercise does not require high skill, as it is considered an easy and simple exercise, as it only needs a few technical skills, or even you do not need any kind of skill to practice it correctly, and you will not need to familiarize yourself with all kinds of equipment and machines that are complex in terms of technology or other exercise movements.
This exercise does not require a lot of training and does not need to be trained well and you will see many great results very quickly.
- Chest lift:
The Plate Pinch Press exercise is one of the most chest exercises that contains many benefits that you can get, and this is thanks to the constant tension that is present in the movement of the exercise on the chest muscles.
While you are doing the Plate Pinch Press exercise, your muscles will be subject to tension for a period of between 60 to 90 seconds, and this will completely isolate the chest muscles for a longer period than the rest of the other exercises.
- Workouts with pressure on the disc plate:
There is a little bit of a difference in the push-ups that you can target other muscles in the body and these are other forms of the push-ups that you can improve on the movements of the disks and these shapes work on different muscles.
Including, for example, the upper disc press is very similar to the plank press, however, you will not extend your arms horizontally on the ground, but rather you will push the plates together above the head to exercise the forward guides.
Also, the plate disc stabilization exercise, which is slightly different when you pinch two plates together with your arms safely at your sides, and will greatly strengthen your grip and will help increase the strength of your hands.
How to do the plate press
There are two types of Plate Pinch Press exercise that we are going to mention now and they both require at least one weighted plate.
If you do not have a heavy plate with you, you can use any small thing that is in the house such as using a heavy book or a bag of pet food or using a water bottle or a bottle of laundry detergent.
Types of Plate Pinch Press:
Standard plate press:
This type of exercise only needs a large weighting.
How to do the exercise:
- Do the exercise in a standing position with your feet shoulder-width apart.
- Make your knees bent and then pick up the weighted plank from the ground using your hands securely and then return to a standing position and then hold the board vertically so that it is at the level of your chest with your elbows bent and you must put your hands at 3 o’clock And it’s 9 am.
- Press your hands using the board and then push the board straight until you fully extend your arms and you must engage the core and make your back straight and make your knees slightly bent.
- Slowly bring the weight back to your chest. This counts as one rep.
- Do the exercise by doing 2 to 3 sets with 8 to 12 repetitions in each set. If you want to use it as a final exercise, you can complete the largest possible number of repetitions.
The weighted board is determined based on how strong you are and how much experience you currently have so that you don’t jeopardize your shape.
If you want to make the exercise more difficult, you can carry two boards back to back.
Plate pinch press (Svend press)
This exercise requires the use of 1 to 2 small weighted boards.
How to do the exercise:
- Do the exercise in a standing position with your feet shoulder-width apart.
- Get two lightweight boards and then press them using your palms, then grab them and direct them in front of your chest with your elbows bent and your fingers straight and they should be slightly directed and away from your body, and you should avoid wrapping your fingers around the board.
- Keep your arms straight, forward, and a little higher, and you should press on the plates using your palm while doing the movement completely, and this will lead to the activation of the chest muscles greatly and with high efficiency.
- Return the board towards your chest, i.e. to the starting position of the exercise, by bending your elbows, and you must press the boards continuously, and this is considered one representative.
- Do the exercise by doing 2 to 3 sets with 8 to 12 repetitions in one set. If you want to use it as a final exercise, you can do more repetitions.
While practicing this exercise, it is preferable to use 1 to 2 boards with a lightweight, especially if you are new to practicing this exercise. security
Variations
We will mention some variations of the Plate Pinch Press exercise that will work to get rid of the boring exercise routine and target a new set of muscles.
Plate Pinch Press Variations:
Lying plate press
This exercise helps to reduce the pressure on the back while doing the use of gravity to target the chest muscles significantly and effectively.
How to do the exercise:
- Lie on the bench on your back with your feet toward the ground.
- Get heavy planks and hold them with both hands so that they are directed above your chest with your elbows bent.
- Make your arms extended straight forward so that you must raise the plank and continue doing this for one second.
- Slowly lower your arms to the starting position of the exercise to complete the exercise.
Seated Svend press
This exercise is suitable for people who cannot stand, have balance problems, or prefer to sit.
How to do the exercise:
- Do the exercise while sitting on the bench upright with your feet flat on the ground and your back supported on a backrest.
- Do the same movement as a typical Plate Pinch Press exercise with the core engaged and looking forward.
Dumbbell plate press
If you do not have weighted boards, you can use dumbbells.
- How to do the exercise:
- Do the exercise in a standing position with your feet shoulder-width apart.
- Grab a dumbbell and hold it using both hands, then direct at chest level with your elbows bent.
- Keep your arms straight forward.
- Slowly straighten your elbows in order to return to the starting position of the exercise.
You must master this form before you use heavy dumbbells because this will reduce your exposure to injury, especially neck, shoulder, and back injuries.
Plate front raise
This exercise targets your shoulders, especially the deltoid.
How to do the exercise:
- Do the exercise in a standing position with your feet shoulder-width apart.
- Get a heavy board and hold it with both hands so that it is directed towards the waist level and the board should be parallel to the floor.
- Make your arms straight and then raise the board towards the top a little from the level of the shoulder so that it is perpendicular to the floor and continue to do so for one second.
- Slowly lower the board to the bottom and then return to the starting position of the exercise.
Note: These differences may lead to slight differences in targeting different muscles significantly and effectively.
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