Isometric Chest Squeezes

Chest

Isometric Chest Squeezes

LevelBeginner EquipmentBodyweight MechanicCompound ForceStatic

A no-equipment static hold that contracts the pecs by pushing both hands against each other.

Plyometrics

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Take an upright stance or sit on a chair with your spine long.
2Lift your hands to mid-chest height and join the palms, elbows flared outward.

How to perform

1Compress your hands against each other as hard as you comfortably can.
2Keep your neck loose and your ribcage stacked over your hips.
3Maintain the effort for 10-20 seconds without letting the hands move.
4Relax for a few seconds, then do another round.