Isometric Chest Squeezes

Technique

How to perform Isometric Chest Squeezes

1. While either seated or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest.
2. Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
3. Push both hands against each other as you contract your chest.
4. Start with slow tension and increase slowly.
5. Keep breathing normally as you execute this contraction.
6. Hold for the recommended number of seconds.
7. Now release the tension slowly.
8. Rest for the prescribed rest interval and repeat.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.