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All exercises

Isometric chest squeeze

Beginner

Isometric chest squeeze is a isolation bodyweight exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Bodyweight
Type
Isolation · Push
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart and your knees slightly bent.
  2. 2Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
  3. 3Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
  4. 4Hold this position for a few seconds, focusing on contracting your chest muscles.
  5. 5Release the squeeze and relax your chest muscles.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Cable one arm decline chest flyCable
  • Dumbbell decline twist flyDumbbell
  • Dumbbell fly on exercise ballDumbbell
  • Dumbbell incline twisted flyesDumbbell
  • Dumbbell one arm fly on exercise ballDumbbell
  • Cable decline flyCable

Harder variations

  • Cable decline flyCable
  • Cable one arm decline chest flyCable
  • Cable upper chest crossoversCable
  • Dumbbell decline flyDumbbell
Logged today · 1 min restIsometric chest squeeze

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