Isometric Chest Squeezes
Isometric Chest Squeezes is a compound plyometrics exercise using body only that trains the chest.
PlyometricsBody OnlyBeginnerCompoundStatic
Primary muscles: Chest
Secondary muscles: Shoulders, Triceps
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Isometric Chest Squeezes from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Chest volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
