Isometric Chest Squeeze Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3
- Alternate Names
- Chest Squeeze
How to: Isometric Chest Squeeze
- Stand or sit upright with your feet shoulder-width apart.
- Hold your hands together in front of your chest, palms pressed against each other.
- Engage your chest muscles and press your hands together as hard as you can.
- Hold the squeeze for 15-30 seconds, breathing steadily.
- Release and rest briefly before repeating.
Common Mistakes
- Using momentum to squeeze rather than controlled tension.
- Not engaging the core during the squeeze, leading to poor posture.
- Holding the position for too long without proper breathing.
Modifications
- Perform the exercise seated to provide added support.
- Use a foam roller or a pillow to assist in maintaining the grip.
Tips
- Focus on squeezing your chest tightly during the hold.
- Breathe deeply and steadily throughout the exercise.
- Engage your core to maintain stability.
Isometric Chest Squeeze Alternatives
Tags
chest
strength
isometric
beginners
upper body
bodyweight