posted Thu, 10/18/2018 - 05:19
866
+ 6 Icelandic Plate Pinches Results
ad
I started doing Icelandic Plate Pinches about two years ago when I was 44 because I saw what it has done for others here. I normally pinch two 10lb plates with my elbow at my side and forearm at a 90 degrees. I will hold for between 45 - 60 seconds, do the other arm, break for a minute, and go again. My grip strength is now bone crushing brutal. I also do reverse grip curls with plates. Thanks to you that have shown me the way.
Ordered from:
- Bookmark
- 6
- 0
Pics are down. Gonna start deleting them after a couple days from now on. Thanks for the comments, encouragement and especially advice.
RustyhookerRoad map!! Nice!
Thanks. Next step is to get my triceps on the map, too.
I think wrist curls, reverse wrist curls and hammer curls would give better results. +2 for posting. Start working those triceps...
Appreciate the advice. I really like the reverse grip curls with 45lb plates for 50+ rep sets and HIT lifts as it seems more focused on the forearms will doing a decent job on the biceps. I do hammer curls at 70 - 90 lbs for my normal 10-14 rep sets. True enough, I need to add back the tricep rope pull down. Been doing a lot of overhead tricep extensions. Not really cutting it, though. Pun intended.
I used to do reverse grip, but my forearms were getting too huge and over developed comparing to my arms so i stopped, not to mention the cramps i get after workouts on my forearm
Over developed forearms?? Never heard of it lol
as he said, the popeye effect
The Popeye effect. LOL.
Don’t really care about the grip strength that much but them massive veins look so great man, well done + from me man
Thanks, bro. They really do stand out. When I see new branches, I get motivated to do more.
Mind explaining the exercise a bit further? Couldnt find anything and would love to try them
Grab two ten pounds plates. While standing, grip and squeeze them together from the top with one hand. Hold elbow against your side while extending the forearms straight forward at a 90 degree angle from the body. Keep wrist straight and hold the squeeze as long as you can. Put plates down before dropping them and breaking your toes. Switch arms, and go again. Rest and repeat. Three sets ought to be enough.
Thanks bro will try