Exercise

Isometric Chest Squeezes

Also known as: isometric chest squeeze, praying chest squeeze, palm press isometric, isometric pec squeeze

Isometric Chest Squeezes is a compound exercise for the chest. Main target: middle chest. Also works: anterior deltoid and triceps lateral head. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementStatic hold

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Anterior deltoid Triceps lateral head

How to do it

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.