Chest exercise · body weight
Isometric Chest Squeeze
The isometric chest squeeze is a bodyweight exercise that targets the chest (pectorals), with the triceps and shoulders assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders
- Equipment
- Body weight
- Body part
- Chest
How to do the isometric chest squeeze
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
- Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
- Hold this position for a few seconds, focusing on contracting your chest muscles.
- Release the squeeze and relax your chest muscles.
- Repeat for the desired number of repetitions.
Sets and reps
Hold for 20–60 seconds with good form, rest, and repeat for 3 sets. Add time week by week.
Muscles worked
The main muscle is the chest (pectorals). The triceps and shoulders work as secondary muscles. See all chest exercises or every bodyweight exercise.
