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.
More chest exercises
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