Isometric Chest Squeezes
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.
How to program the Isometric Chest Squeezes
Sets and reps
As a compound movement, the Isometric Chest Squeezes responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Isometric Chest Squeezes is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Isometric Chest Squeezes work?
The Isometric Chest Squeezes primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Isometric Chest Squeezes?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Isometric Chest Squeezes should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
