Isometric Chest Squeezes
The isometric chest squeezes is a chest exercise that targets the chest with body only. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
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.
Want this in a plan?
Build a weekly routine around the isometric chest squeezes and the rest of your chest work, matched to your goal and the equipment you have.
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Related chest exercises
Browse all chest exercises, read our best dumbbell chest exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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