How to do the Isometric Chest Squeezes
- 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).
- 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.
- Hold for the recommended number of seconds.
- Now release the tension slowly.
- Rest for the recommended amount of time and repeat.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | chest |
| Secondary | shoulders, triceps |
| Equipment | no equipment |
| Difficulty | beginner |
| Type | compound |
Train the same muscles a different way
6 alternatives for the same chest, with and without kit.
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Common questions
What muscles does the Isometric Chest Squeezes work?
The Isometric Chest Squeezes primarily works the chest, with the shoulders and triceps as secondary movers. Chest Push (multiple response), Chest Push (single response), and Chest Push from 3 point stance train the same muscle, across 11 equipment types.
What equipment do you need for the Isometric Chest Squeezes?
None — the Isometric Chest Squeezes is bodyweight, so it works at home, in a hotel room or outdoors. Chest Push (multiple response) and Chest Push (single response) also need nothing.
Is the Isometric Chest Squeezes suitable for beginners?
Yes, the Isometric Chest Squeezes is rated beginner. Behind Head Chest Stretch are the progressions from here.
Where should the Isometric Chest Squeezes go in a workout?
Early — the Isometric Chest Squeezes is compound, working 3 muscle groups, so run it first or second while you are fresh.
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