How to do the Isometric Chest Squeeze
Isometric Chest Squeeze is a beginner multi-joint compound static exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Isometric Chest Squeeze demonstration · © GymiaFit
Isometric Chest Squeeze at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Static hold
Isometric Chest Squeeze step by step
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
- 3Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
- 4Hold this position for a few seconds, focusing on contracting your chest muscles.
- 5Release the squeeze and relax your chest muscles.
- 6Repeat for the desired number of repetitions.
Isometric Chest Squeeze — questions
What muscles does the Isometric Chest Squeeze work?
The Isometric Chest Squeeze primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Isometric Chest Squeeze?
None — the Isometric Chest Squeeze uses your bodyweight only, so it works at home with nothing but floor space.
Is the Isometric Chest Squeeze suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Isometric Chest Squeeze?
Isometric Wipers, Chest And Front Of Shoulder Stretch, Dynamic Chest Stretch (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Isometric Chest Squeeze demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.