TETSUIsometric Chest Squeeze
The Isometric Chest Squeeze is a bodyweight exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Isometric Chest Squeeze
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
- Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
- Hold this position for a few seconds, focusing on contracting your chest muscles.
- Release the squeeze and relax your chest muscles.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Isometric Chest Squeeze work?
The Isometric Chest Squeeze primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Isometric Chest Squeeze?
None. The Isometric Chest Squeeze uses your body weight only, so you can do it anywhere.
How many sets and reps of the Isometric Chest Squeeze should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Isometric Chest Squeeze works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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