Chest / Beginner / Compound (multi-joint)

Isometric Chest Squeezes

An explosive bodyweight exercise for the chest, with the front delts and triceps assisting.

At a glance

Primary

Chest

Secondary

Front delts, Triceps

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Beginner

Type

Chest, Compound (multi-joint), Explosive

How to do it

1. While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
2. Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
3. Hold for the recommended number of seconds.
4. Now release the tension slowly.
5. Rest for the recommended amount of time and repeat.

Open in the appGet started