Hand Grip Strength Norms For Adults - prohealthcareproducts.com 5% off Your Entire Purchase of $300 or More - Use Code TAKE5 During Checkout My Account Call Us Anytime! You can grip objects in several different positions. They are also more prone to injury and recover slower than muscles. Grip Strength Test Results . "Grip and pinch strength in healthy subjects and patients with primary osteoarthritis of the hand: a reproducibility study." The data is different for different age brackets and levels of activity but Sis only emailed data for age 30. Below is an unofficial list of dyno. Crush This is the grip you use to shake people's hands, it is mostly dependent on the fingers and supporting tissue, the thumb plays a minor role. Grip strength measurements are easy to calculate, but they are sensitive enough to detect even the smallest of changes in hand strength, which makes them especially useful when tracking the progress of a patient going through physical therapy. Support strength is the ability to hold and carry an object or to hang from an object for a long time. The .gov means its official. 2015 Feb;18(1):59-64. doi: 10.3109/17518423.2014.967878. Another study suggests that decreased grip strength results in increased risk of heart attack and stroke. Lancaster University provides funding as a founding partner of The Conversation UK. Handgrip strength test results can vary depending on the protocol used, so it is important to compare results to norms derived using the same techniques. Grip strength predicts cause-specific mortality in middle-aged and elderly persons. Bookshelf Journal of Hand Therapy 12(1): 25-30. Dev Neurorehabil. The same setting should be used when retesting. A silverback gorilla lift up to 815 kg (1800 lb) while a well trained human can lift a maximum weight up to 410 kg (900 lb). Rural Epidemiology (PURE) study, The Lancet, Volume 386, Issue 9990,2015, P266-273. Force distribution of a cylindrical grip differs between dominant and nondominant hand in healthy subjects. Right-handed children were significantly stronger in their dominant hand, while left-handers did not show any strength difference between the hands. Find it on PubMed. It also increases your hand endurance, enabling you to do more reputation for each set. Find it on PubMed, Mathiowetz, V., Kashman, N., et al. Optimum-sized objects permit the hand to wrap around a cylindrical shape with a diameter from one to three inches. (2012). You can also talk to your doctor; they have a variety of rehab tools and systems which work to improve your overall health. Grip strength is typically tested using a dynamometer, which a person grasps the same way theyd hold a glass, with the elbow tucked into the side and positioned at right angles. Even though nowhere as strong as Nile Crocodile's bite, the force . Shirley Ryan AbilityLab does not provide emergency medical services. Those who dont put in their best effort (i.e. Results are expected to differ between male and females, between left and right (dominant and non-dominant) hands, and with age. J Hand Ther. (2008). Impact of cardiorespiratory rehabilitation program on submaximal exercise capacity of Tunisian male patients with post-COVID19: A pilot study. Do handgrip strength and dexterity predict respiratory function in neuromuscular disease? Should your score fall below this measurement, it could be an indicator of a variety of health issues. Hand Grip strength testing is also often used as a general test of body strength. Find it on PubMed, Bertrand, A. M., Mercier, C., et al. You should consider the validity, reliability, costs and ease of use for each test. However, it can be difficult to measure strength in many places, which is why the hands are so useful. Sign up for exclusive email, special offers & latest news, Monday - Friday (2001). One of the main ways it does this is to burn tissue that isnt being used and muscle is a favourite fuel for this situation. This is significantly higher than the average grip strength for adult women, which is around 70 pounds (32 kg) for the right hand and 60 pounds (27 kg) for the left hand. Molenaar HM, Selles RW, Zuidam JM, Willemsen SP, Stam HJ, Hovius SE. A strong muscle is useless without a strong tendon. In people aged 20-29 years old, average grip strength is 46kg for men and 29kg for women. (2007). The Jamar dynamometer was used to measure grip strength and a pinch gauge was used to measure tip, key, and palmar pinch. Hand Grip Strength: age and gender stratified normative data in a population-based study. No doubt, chimpanzees are different from us. Today, men that age had grips of only 101 and 99 pounds, the study found. To conduct this test, we can follow a standardised protocol recommended by the American College of Sports Medicine (ACSM), The protocol above is just one way you can conduct the static handgrip strength test. Norms for grip strength including estimates of variation were provided for children aged 4-16 y. 2007, 120(4), p337-3, Please note, comments must be approved before they are published. The person being tested should stand in an upright position, and hold the handgrip dynamometer down by their side, ensuring there is a slight bend in the elbow and the dynamometer is not touching the body. Poorer grip strength has been associated with greater mortality from any cause among older adults in several different studies and is often used as a proxy for overall muscle strength. source: Camry Electronic Hand Dynamometer Instruction manual. This decrease in grip strength was also associated with a higher likelihood of death from colorectal cancer in men and breast cancer in women. The following are national norms for this test for 16 to 19-year olds. Do you see an error or have a suggestion for this instrument summary? An official website of the United States government. Ninety-five per cent limits of agreement for the average method were - 8.3 (-23%) to +7.2 (+20%)kg and for the maximum method were - 8.8 (-23%) to + 8 (+21%)kg. Men aged 20-30 typically have the greatest strength, while women over 75 have the lowest. Evaluation of the torque-velocity test of the BTE-Primus as a measure of sincerity of effort of grip strength. Peolsson, A., Hedlund, R., et al. Please enable it to take advantage of the complete set of features! The Jamar dynamometer has high inter-rater reliability and test-retest reliability, meaning that it will provide accurate readings every time you use it. The present normative data for peak grip strength were slightly lower than 1980s' data from the USA and Australia, probably because of divergences in age grouping and in instruments used. "Maximal grip force in chronic stroke subjects and its relationship to global upper extremity function." Rexburg, ID 83440. Toulgui E, Benzarti W, Rahmani C, Aissa S, Ghannouchi I, Knaz A, Sayhi A, Sellami S, Mahmoudi K, Jemni S, Gargouri I, Hayouni A, Ouanes W, Ammar A, Ben Saad H. Front Physiol. Grip strength is the force applied by the hand to pull on or suspend from objects and is a specific part of hand strength. You can see the full dynamometer results below. The increase in grip strength with age was approximately parallel for. High psi exerted over a tiny total area can result in less total force than lower psi over large area. There are three different types of grip strength. (1985). Mathiowetz, V. (2002). "Grip and pinch strength: normative data for adults." sharing sensitive information, make sure youre on a federal 2018;361:k1651. tered hand grip force in pounds per square inch (PSI) (1). SourcesTrosclair, et al. The value of ultrasound and magnetic resonance imaging scoring systems in explaining handgrip strength and functional impairment in rheumatoid arthritis patients: a pilot study. Purpose. We'll keep you posted on new products, promotions, and grip-related content. There are two sets of muscles in your forearm that make your fingers move in different directions. right grip strength is less than 35.3 pounds has less than aver-age grip strength.7 The present analysis, however, suggests that her right grip strength would have to be less than 28.3 pounds for her strength to be considered less than average. Find it on PubMed. The shape of that graph is then interpreted to determine the level of genuine effort: Studies have questioned this tests validity and effectiveness with factors such as gender and the strength of the participants hands influencing the shape of the force output curve. Federal government websites often end in .gov or .mil. Contact JTech Medical today for more information on physical therapy equipment. American College of Sports Science (2017) . The patient self-selects a wrist position with the gripping motion. The measurement is often included inlongitudinal studiesbecause it's an indicator of the overall well-being of an adult subject. Innes, E. (1999). We find tour players usually grip with about 50% of their max (this changes throughout different parts of the swing), so their effective grip strength is about 25-30 PSI. There are three other tests that use a hand dynamometer and can be used to measure static grip strength, these include: If you are interested in learning about the five-position grip strength test, skip to the next section. The foods we eat in particular protein are especially important for maintaining muscle mass and strength. (2011). Grip strength was the only assessment technique recommended for the measurement of muscle strength, and was the simplest method for assessment of muscle function in clinical practice. (PSI), although some sources use kilograms per centimeter squared (kg/cm2). Effectiveness of the FiveHandle Position Grip Strength Test in Detecting Sincerity of Effort in Men and Women. Keep in mind that grip strength often decreases as you grow older and it isn't a measurement of your pain thresholds. Take the highest of the three readings for each hand and add these two values (one from each hand together as the measure of hand grip strength). We are also on facebook and twitter. [Impact of osteoporosis on physical performance parameters of middle-aged and elderly individuals-across-sectional study]. Clin Rehabil 13(4): 354-362. Grip strength tends to peak between ages 25 and 39 years for both men and women. Loss of muscle tissue occurs all over the body when we develop certain health conditions and when we age. var months = new Array ("January","February","March","April","May","June","July", Anyways the average crushing grip strength for a 30 y/o man is 122 lbs on dominant hand, 110 on off hand. In 2021, your cash gifts may also favorably impact your taxes, thanks to the extension of many of the charitable provisions in the Coronavirus Aid, Relief and Economic Security (CARES) Act. How Strong Is A Chimpanzee Bite - Chimpanzee Bite Force PSI The exact bite force of chimpanzees is unknown. He teaches as an Assistant Professor of Orthopedics at Emory School of Medicine in Atlanta, Georgia. Try out these twopinch grip exercises.Pinch PlateTools Required: One 10-pound or 20-pound weight plateHow to perform: Place the weight plate on the ground standing upright on its side. In people aged 20-29 years old, average grip strength is 46kg for men and 29kg for women. readings and corresponding grip strength levels. Bodybuilding, weight lifting, rock climbing, baseball, hockey, obstacle course racing, and wrestling all depend on some level of grip strength for competition. (1984). Hand-Grip Strength as a Predictor of Muscular Strength and Endurance, Journal of Strength and Conditioning Research: March 2011 - Volume 25 - Issue - p S99. How to Cite. This means that grip strength could decrease from age-related changes in the nervous system where signals do not travel as fast, or from muscle loss in the arms. Unable to load your collection due to an error, Unable to load your delegates due to an error. Changes in body position from protocol will result in altered grip strengths (Richards et al., 1996), The positioning of the handle will affect result in measurement discrepancies, instrument should be set at the second position on hydraulic instruments (Innes, 1999), Maximal grip is the mean of three trials, studies have shown that the mean of three trials is the most accurate measure of hand strength (Mathiowetz, V., Weber, K. et al., 1984), It is recommended that a 3 second or less grip contraction is sufficient to register maximum reading (Innes, 1999), 60 second rest periods between trials may prevent fatigue although studies have shown measurements taken at shorter durations result in minimal differences (Innes, 1999), Instrument calibration is required annually or more frequently if used on a daily basis (Roberts et al., 2011), Use the same test instrument for pre and post-testing for accurate results, Coefficient of variation (CV), a statistical stability of measures, is based on three trials of maximum grip strength at a single setting. Use those numbers to gauge yourself against the average joe. Careers. "Reliability of handgrip strength test in basketball players." 4 HUMAN PERFORMANCE CAPABILITIES {A} For a description of the notations, see Acceleration Regimes. Sharon Basaraba is an award-winning reporter and senior scientific communications advisor for Alberta Health Services in Alberta, Canada. Handgrip strength test results can vary depending on the protocol used, so it is important to compare results to norms derived using the same techniques. 375" Dual scale readout measures isometric grip force in both pounds and kilograms, up to 200 lbs. "Interrater reliability of students using hand and pinch dynamometers." "August","September","October","November","December") Results of this . The most popular and widely used dynamometer is the Jamar hand dynamometer which is hydraulic and uses a sealed system. MeSH (1996). Yip KM, Wong SWS, Chua GT, So HK, Ho FK, Wong RS, Tung KTS, Chan EYN, Tso WWY, Chow BC, Fung GPG, Wong WHS, Ip P. Int J Environ Res Public Health. Careers. It's important to recognize that poor grip strength is not necessarily representative of poor health. If we take an average weight of a 400 lb (181 kg) for an adult male mountain gorilla, that means that it could hypothetically lift upwards of 4,000 lb (1,810 kg)! In an international study, researchers found that an 11-pound decrease in grip strength is correlated to a 17 percent increased risk of cardiovascular death, a 7 percent increased risk of heart attack and a 9 percent increased risk of stroke.. James R. Roush, PT, PhD, ATC Kaylee L. Gombold, PT, DPT R. Curtis Bay, PhD A. T. Still University United States . Here are some of the many ways grip strength can reveal hidden issues in your health.Physical therapyGrip strength is often a good measurement of how physical therapy is going for an injured patient. Grip strength is also needed in sport in order to catch, throw or hold something such as a ball. HHS Vulnerability Disclosure, Help 2018 Sep;138(9):1323-1331. doi: 10.1007/s00402-018-2997-7. 2022 Sep 23;58(10):1341. doi: 10.3390/medicina58101341. Is grip strength measured in psi? Tendons can be strengthened through use and exercise. According to a 2011 report, grip strength is a powerful predictor of overall muscle strength. It became the most accepted instrument in Califor- . : A clinically meaningful interpretation of grip strength measurements in healthy and disabled women." I'll mention some notable people in each category, which may not be the strongest necessarily, but are definitely up there. The patient squeezes the dynamometer with all of their strength, typically three times with each hand. This can be as simple as lifting weights or using a shovel to improve your home's garden. Acceptable CV for the Jamar dynamometer are 10% male and 12% female (Innes, 1999), 5.0 and 6.2 (kg) for the affected dominant and non-dominant sides, Recovery after a stroke estimate the differences in repeat measures of hand grip strength to be between 4.7 kg and 6.2 kg, SEM = 0.90 (kgf) right grip (healthy adults), SEM = 0.70 (kgf) left grip (healthy adults), SEM = 2.41% non-preferred hand (whole group), SEM = 4.13% non-preferred hand (prepubertal), SEM = 2.86% non-preferred hand (adolescents). Keep twisting until you can't twist it anymore. For example, measuring a person's strength during the course of an illness or injury can assess loss of strength. The dynamometer handle is usually adjusted (if possible) to fit the hand or set at the same setting for everyone. 207 S 3421 West Am J Occup Ther. To improve your grip strength, you should consider performing resistance band and other exercises to increase the tendon strength, boost your grip strength, and avoid any tendon injury. 1-844-355-ABLE. . The handgrip strength test is used to measure how much force can be exerted isometrically by the hand and forearm muscles while squeezing a handheld device. As such, many chiropractors and doctors will use physical therapy equipment designed to test your grip among other automatic strength tests.But what does your grip strength say about your overall health? Bethesda, MD 20894, Web Policies Since grip strength tends to increase when you better your overall health, engaging in other forms of physical therapy and exercise is encouraged. Record the score displayed on the screen in kilograms. Ultimately, it results in enhanced workout gains.Strong ForearmsAs forearm muscles play a crucial role in grip strength, grip strength training also increases the size and strength of your forearm muscles. Requires purchase of a handheld dynamometer, There is a wide range of instruments that test grip strengths, most studies use the Jamar dynamometer, Must follow the standardized testing protocol and testing position for reliability and normative data. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'sportscienceinsider_com-leader-3','ezslot_4',197,'0','0'])};__ez_fad_position('div-gpt-ad-sportscienceinsider_com-leader-3-0'); When it comes to the handgrip strength test, there are many different protocols, positions, equipment, and alternative tests you can use. or 90 kgs. The presence of fat in and around muscle reduces muscle efficiency. Before we dive into the importance of grip strength, we need to know what it is and how it's measured. Just for kicks, the college football players had an average: bench press of 124kg (273 pounds) grip strength of 57kg (126 pounds) These football players were about 29% stronger than the average guy when it came to grip strength (and 8% stronger than the average guy in 1985.) But ageing progresses at different rates in different people. If you visit an occupational or physical therapist for any condition related to weakness, your physician will likely conduct a grip strength test. The instrument estimates peak grip strength over a 10s period, and sustained grip strength averaged across the 10s. A dynamometer is a device used to calculate the maximum force applied by muscles on the device. The object should not touch your palms. gripper, can't hold on . On land, the gorilla has the upper hand in terms . The average of three consecutive measurements is the most frequently used method for grip strength assessment. Research shows that having a grip strength that was lower than average compared to people of the same gender and age range was associated with risk of heart failure, where lower strength indicated detrimental changes in the hearts structure and function. Copyright 20102023, The Conversation Media Group Ltd, Events Coordinator - Melbourne Law School, Monash Business School - Senior Academic appointment opportunities, Lecturer (Level B) / Senior Lecturer (Level C) in Social Work Field Education. 1994 Jul;19(4):665-70. doi: 10.1016/0363-5023(94)90280-1. The purpose of this study was to compare the consistency of the maximum value with that of the average value of three consecutive measurements of grip strength. The body has a use it or lose it approach to tissues, with muscles being broken down if not used. 125-150 above average strength . 9am to 5pm Home > Fitness Testing > Resources > Products > Handgrip Dynamometer > Norms. Grip strength, body composition, and mortality. "Intra- and inter-tester reliability and reference values for hand strength." The results can also be affected by the position of the wrist, elbow and shoulder, so these should be standardized. (2000). The increase in grip strength with age was approximately parallel for boys and girls until 10 y of age, after which boys were significantly stronger than girls. The strength of the left and right hand can also vary, so the tests should be either be conducted on the same side, on the dominant side, or done on both sides and averaged. The test involves measuring grip strength in five different grip positions using a hand dynamometer such as the Jamar. Female hand Major 47.0 47.2 48.5 47.6 Major 26.8 23.1 24.2 24.6 Minor 45.4 44.1 44.6 45.0 Be the first to rate this post. Palmar pinch/3-Jaw Chuck - thumb, index, and middle fingers. 2022 Nov;80(11):1141-1148. doi: 10.1055/s-0042-1758757. Other types of handheld dynamometers include pneumatic, strain gauge and mechanical instruments. Repeat this for three sets of three reps each. Other sources with a limited scientific basis indicate that the bald eagle can exert a grip pressure of 300 psi. Repeat for three sets of 15 reps with 2 minutes rest between each set.Towel WringTools Required: A towel and some water (can be done without water)How to Perform: Soak a towel until it is thoroughly wet. Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants. For a healthy adult male, average grip strength should be about 72-73 psi; for a healthy adult female, 44-45 psi. J Hand Surg Am. In 1954, Bechtol introduced the Jamar dynamometer. A sample of 231 males and 240 females from the seven-county Milwaukee area was tested, using standardized positioning and instructions. Arq Neuropsiquiatr. Abstract. Professor and Director of the Clinical Anatomy Learning Centre, Lancaster University. Your grip strength and range of motion are valuable indicators of your overall health. Oluseun Olufade, MD, is a board-certified orthopedist. It is the ability to squeeze objects between your fingers and palms. Will lecturers part-time in motor control and biomechanics, runs Golf Insider UK and consults elite athletes who are interested in optimising their training and performance. Pleasee-mail us! This is also known as a handshake grip. (2008). https://sportscienceinsider.com/author/will_shaw/, Validity and reliability in grip strength testing, Alternative ways to measure grip strength, Knowledge of Results vs Knowledge of Performance, Skill Classification Continuums Learn the Basics, Fitts & Posner's Stages of Learning Cognitive, Associative & Autonomous. A 2010 article published in the Journalof the American Geriatric Society found that healthy minimum squeeze measurements associated with better mobility in older adults were approximately 72.6 pounds for men of normal weight and 44 pounds for women.. Arch Phys Med Rehabil 89(9): 1693-1700. For It is expected that for those individuals that give it their all (i.e. Accessibility "Normative data for grip strength of elderly men and women." Another variation is starting with the arm above the head and moving it down to the participants side whilst squeezing the dynamometer. By Sharon Basaraba Let's focus on the dogs for now. No one wants to be interviewing for a job and offer a dead-fish handshake. It is still unknown whether improving grip strength can help ward off age-related diseases like heart disease and cancer. Salaffi F, Carotti M, Di Carlo M, Ceccarelli L, Farah S, Giovagnoni A. Radiol Med. Grip strength predicts cause-specific mortality in middle-aged and elderly persons. The display of the device shows the average grip strength in lbs. Journal of aging and physical activity 16(1): 24. Grip strength: an indispensable biomarker for older adults. . J Am Geriatr Soc. Trosclair, et al. Journal of hand therapy 18(4): 426-428. In this article, were going to cover, The most common way to test grip strength is by the static handgrip strength test. inflation around the world 2022 how much grip strength to crush a bone Lindstrom-Hazel, D., Kratt, A., et al. official website and that any information you provide is encrypted Prognostic value of grip strength: findings from the Prospective UrbanRural Epidemiology (PURE) study, The Lancet, Volume 386, Issue 9990,2015, P266-273.Sasaki H, et al. A n adult gorilla can throw with almost 450 kg (900 lb) of force while for human it is 100kg (220 lb). 2022 Nov;80(11):1141-1148. doi: 10.1055/s-0042-1758757. In both cases, the higher the number, the stronger the grip. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Try these two great exercises to improve your support grip. It consisted of a sealed hydraulic system with ad- justable hand spacings that regis- tered hand grip force in pounds per square inch (PSI) (1). It is an excellent tool to assess the strength of the upper body as well as overall strength. The average right-hand grip strength recorded at the NHL entry draft scouting combine over the last few years has been 127.6 lbs / 57.9 kg (2009 . Posted . 1-844-355-ABLE. Implementation of grip strength measurement in medicine for older people wards as part of routine admission assessment was recommended (K Ibrahim et al. The average healthy grip strength for men is a squeeze of about 72.6 pounds while women typically measure around 44 pounds. PMC The average grip strength for a female between the ages of 20 and 39 is 55 to 84 pounds for the right hand and 47 to 78 pounds for the left hand. Age- and Sex-Specific Physical Fitness Reference and Association with Body Mass Index in Hong Kong Chinese Schoolchildren. Grip strength can also indicate your risk for stroke and serve as a reliable measurement of your biological age, not your chronological age.How can I improve my grip strength?You can improve your grip strength by engaging in a variety of hand exercises. The aim of this study was to provide norms for grip strength in children. Ageing causes a decline in muscle mass (and function), at a rate of 1% a year from middle age. A stronger grip will imply that someone is benefiting from the physical therapy while a weaker grip suggests a change in therapy is necessary.Cardiovascular healthYour grip strength can also indicate the strength of your heart health. Since grip strength tends to increase when you better your overall health, engaging in other forms of physical therapy and exercise is encouraged. This means that the standard deviation of the five trials is less than or equal to 7.5. Standardized procedure for positioning of instrument when using normative data is the following: Maximum grip is the mean of three trials. It will create a balanced look of your arms and forearms (because most athletes focus on triceps and biceps only). Will is a sport scientist and golf professional who specialises in motor control and motor learning. Research shows that as the body loses muscle mass as we age, grip strength decreases. and transmitted securely. Not only does it allow us to throw, grab, climb and pick things up, it can also be a measure of health. Grip strength grows weaker as we age, which eventually begins to affect our day-to-day. Sustained grip strength was consistently about 80-85% of peak grip strength, with somewhat lower values in younger children. Generally, grip strength will peak in the late 20s or early 30s and then begin to decline. Here are some of the primary indicators about your health that doctors, chiropractors, and more can glean from a simple grip test.But first: What is grip strength?Before we dive into the importance of grip strength, we need to know what it is and how it's measured.Grip strength is synonymous with hand strength and it is a measure of the muscle health of your hands and forearms. To ensure reliability when using the dynamometer, make sure to calibrate the dynamometer regularly as well as follow a standardized testing protocol and position each time.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'sportscienceinsider_com-banner-1','ezslot_6',184,'0','0'])};__ez_fad_position('div-gpt-ad-sportscienceinsider_com-banner-1-0'); Grip strength is needed to function in our everyday lives, it helps us to complete mundane tasks such as opening jars or carrying our shopping, but thats not all. Anyone here could explain how the hand strength varies so much in different lifts (e.g. government site. Please enable it to take advantage of the complete set of features! Establishment of Clinical Construct of Intrinsic Capacity in Older Adults and Its Prediction of Functional Decline. An Australian 2011 population-based study noted the following average grip strength numbers for men and women across different age groups: Try measuring both hands so that you can see the. Nsima Inyang (IG - @nsimainyang) interviews World Record Strongman Odd Haugen to find out more about his training including - methods he uses to improve his . The American Society of Hand Therapists protocol recommends the person undertaking the test sits down and their elbow is held at a right angle throughout the test. 2022 Dec;89(12):1229-1235. doi: 10.1007/s12098-022-04153-9. It's also linked to a 7% increased risk for heart attack.Even when researchers attempted to adjust their study of more than 140,000 adults for external factors, including smoking and age, they still found that grip strength was a stronger indicator for cardiovascular disease than blood pressure. Pinch Grip ExchangeTools Required: One 10 or 15-pound weight plateHow to Perform: As described in the pinch plate exercise, hold the weight plate in your right hand using a pinch grip and lift it to chest-level.
average grip strength psi