Isometric Chest Squeezes
How to do the Isometric Chest Squeezes with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders, Triceps
Body Only
How to do the Isometric Chest Squeezes
- 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.
Log it, see it on your body.
Every Isometric Chest Squeezes set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Isometric Chest Squeezes fits
The Isometric Chest Squeezes shows up in training built around a specific goal. See how it fits:
More chest exercises
Isometric Chest Squeezes: common questions
What muscles does the Isometric Chest Squeezes work?
The Isometric Chest Squeezes primarily works the Chest. It also recruits the Shoulders and Triceps as supporting muscles.
Is the Isometric Chest Squeezes suitable for beginners?
Yes. The Isometric Chest Squeezes is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Isometric Chest Squeezes?
None. The Isometric Chest Squeezes is a bodyweight exercise, so you can do it without any equipment.
Is the Isometric Chest Squeezes a compound or isolation exercise?
The Isometric Chest Squeezes is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Isometric Chest Squeezes with correct form?
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). Follow the full step-by-step above for the complete movement.
Log your Isometric Chest Squeezes sets, free.
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