Target Muscle

    Chest

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    ChestBody Weight

    Isometric Chest Squeeze

    The isometric chest squeeze is a bodyweight exercise that targets the pectoral muscles by requiring you to contract and hold tension in your chest while your arms are extended in front of you.

    Also Works

    TricepsShoulders

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart and your knees slightly bent.

    2. 2

      Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.

    3. 3

      Squeeze your chest muscles together as hard as you can, while keeping your arms straight.

    4. 4

      Hold this position for a few seconds, focusing on contracting your chest muscles.

    5. 5

      Release the squeeze and relax your chest muscles.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

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