Isometric Chest Squeeze

Isometric Chest Squeeze


This exercise involves squeezing the chest muscles together without any movement of the arms or shoulders. It is a static hold that can help improve chest strength and posture.

Muscle Group

Equipment Required

Isometric Chest Squeeze Instructions

  1. Stand or sit with good posture, keeping your back straight and shoulders relaxed.
  2. Bring your hands together in front of your chest, with your palms facing each other.
  3. Press your palms together as hard as you can, engaging your chest muscles.
  4. Hold the squeeze for 5-10 seconds, focusing on keeping your chest muscles engaged.
  5. Release the squeeze and rest for a few seconds before repeating the exercise.
  6. Repeat the exercise for 3-4 sets of 10-15 repetitions.

Isometric Chest Squeeze Form & Visual

Isometric Chest Squeeze

Isometric Chest Squeeze Benefits

  • Strengthens the chest muscles
  • Improves posture
  • Helps prevent shoulder injuries
  • Can be done anywhere without equipment
  • Can be modified for different fitness levels

Isometric Chest Squeeze Muscles Worked

  • Pectoralis major
  • Pectoralis minor
  • Serratus anterior
  • Anterior deltoids

Isometric Chest Squeeze Variations & Alternatives

  • Isometric Shoulder Squeeze
  • Isometric Bicep Curl
  • Isometric Tricep Extension
  • Isometric Squat
  • Isometric Plank
  • Isometric Wall Sit
  • Isometric Calf Raise
  • Isometric Glute Bridge