Isometric Chest Squeezes
Isometric Chest Squeezes is a isometric strength - chest adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Deltoid, Triceps brachii
- Exercise type
- Isometric strength - chest adduction
Exercise technique
- Posture
Stand or sit with your torso upright.
- Arms
Bend your elbows about 90 degrees.
- Palms
Bring your palms together in front of your chest with fingers pointing forward.
- Pressure
Press your hands together lightly to engage your chest.
- Increase
Gradually increase pressure without moving your hands.
- Hold
Hold briefly with relaxed shoulders and continuous breathing.
- Release
Reduce pressure slowly and rest your arms.
Key technique points
- Press equally with both palms.
- Keep elbows at a comfortable height.
- Continue breathing.
- Keep shoulders away from ears.
- Do not increase pressure suddenly.
- Keep your hands fixed in front of your chest.
Common mistakes
Holding the breath
Do not stop breathing throughout the contraction.
Raising the shoulders
Do not create the chest squeeze by tensing your neck.
Unequal pressure
Do not apply force that shifts your hands to one side.
Overbending the wrists
Do not force finger direction and load the joints.
Sudden maximal contraction
Do not apply full force without preparation.
Compressing the torso
Do not mistake closing the chest and collapsing forward for muscle contraction.
Frequently asked questions
Isometric Chest Squeezes: why is “Holding the breath” a mistake?
Do not stop breathing throughout the contraction.
Isometric Chest Squeezes: why is “Raising the shoulders” a mistake?
Do not create the chest squeeze by tensing your neck.
Isometric Chest Squeezes: why is “Unequal pressure” a mistake?
Do not apply force that shifts your hands to one side.
Isometric Chest Squeezes: why is “Overbending the wrists” a mistake?
Do not force finger direction and load the joints.
Isometric Chest Squeezes: why is “Sudden maximal contraction” a mistake?
Do not apply full force without preparation.
Isometric Chest Squeezes: why is “Compressing the torso” a mistake?
Do not mistake closing the chest and collapsing forward for muscle contraction.
What should I focus on when doing Isometric Chest Squeezes?
Press equally with both palms. Keep elbows at a comfortable height. Continue breathing. Keep shoulders away from ears. Do not increase pressure suddenly. Keep your hands fixed in front of your chest.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.