GymPlan AIIsometric Chest Squeezes
Isometric Chest Squeezes is a beginner compound bodyweight plyometrics that mainly works your chest, with help from your shoulders and triceps.
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.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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What muscles does the isometric chest squeezes work?
It mainly works your chest; your shoulders and triceps assist.
How many sets and reps of isometric chest squeezes should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the isometric chest squeezes good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.