Start
End
Isometric Chest Squeezes
شد الصدر الثابت
Target Muscles
Blue = primary · Gray = secondary
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- 1
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).
- 2
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.
- 3
Hold for the recommended number of seconds.
- 4
Now release the tension slowly.
- 5
Rest for the recommended amount of time and repeat.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
