Isometric Chest Squeezes
The Isometric Chest Squeezes is a beginner none (bodyweight) exercise that works the Chest. Follow the steps below.
Target musclesChest
EquipmentNone (Bodyweight)
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.