Isometric Chest Squeezes

A beginner plyometrics exercise for the chest, done with just your bodyweight.

Isometric Chest Squeezes: finishing position

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Static

How to do the Isometric Chest Squeezes

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).
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.
Hold for the recommended number of seconds.
Now release the tension slowly.
Rest for the recommended amount of time and repeat.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Isometric Chest Squeezes

Questions

What muscles does the Isometric Chest Squeezes work?

Mainly the chest, with the shoulders and triceps helping.

Is the Isometric Chest Squeezes good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Isometric Chest Squeezes?

Good alternatives that train the chest: Plyo Push-up, Chest Push (multiple response), Chest Push (single response) or Chest Push from 3 point stance.

How many sets and reps of the Isometric Chest Squeezes should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).