Plyometrics

Isometric Chest Squeezes

The isometric chest squeezes is a beginner plyometrics exercise for your chest, using just your body weight.

Main muscles
Chest
Also works
Shoulders, Triceps
Equipment
Body weight
Level
Beginner
Isometric Chest Squeezes, starting position
Start
Isometric Chest Squeezes, end position
Finish

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.

Alternatives to the isometric chest squeezes

Push-up Body weight Decline Push-Up Body weight Cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells