Isometric Chest Squeezes

Also called palm press, chest squeeze and isometric chest press.

Works

Chest, plus shoulders and triceps

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. 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).

1. 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.
2. Hold for the recommended number of seconds.
3. Now release the tension slowly.
4. Rest for the recommended amount of time and repeat.

Cues

• Palms together at chest height.
• Elbows bent 90 degrees.
• Ramp up to a hard squeeze.
• Breathe, hold 10 seconds.

Common mistakes

• Holding the breath.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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