A beginner plyometrics exercise done using just your bodyweight that mainly works the chest, with help from the shoulders and triceps. 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.
Updated
Primary
Chest
Secondary
Shoulders, Triceps
Equipment
Bodyweight
Level
beginner
Isometric Chest Squeezes demonstration
Isometric Chest Squeezes, starting positionIsometric Chest Squeezes, finishing position
How to Perform
1While 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).
2Push 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.
3Hold for the recommended number of seconds.
4Now release the tension slowly.
5Rest for the recommended amount of time and repeat.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
