Isometric Chest Squeezes
A beginner compound plyometric exercise that works the chest, needing no equipment.
Starting position
End position
How to Do Isometric Chest Squeezes
- 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.
Muscles Worked
Alternatives to Isometric Chest Squeezes
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Chest Push (multiple response)
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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2
Chest Push (single response)
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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3
Chest Push from 3 point stance
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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4
Chest Push with Run Release
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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5
Medicine Ball Chest Pass
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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6
Heavy Bag Thrust
A beginner compound plyometric exercise that works the chest.
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7
Incline Push-Up Depth Jump
A beginner compound plyometric exercise that works the chest.
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8
Plyo Push-up
A beginner compound plyometric exercise that works the chest, needing no equipment.
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9
Cable Chest Press
A beginner compound strength exercise that works the chest, using a cable machine.
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10
Drop Push
An intermediate compound plyometric exercise that works the chest.
Frequently Asked Questions
What muscles do isometric chest squeezes work?
Isometric Chest Squeezes primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for isometric chest squeezes?
None. Isometric Chest Squeezes is a bodyweight movement you can do anywhere you have floor space.
Isometric Chest Squeezes: is it suitable for beginners?
Yes. Isometric Chest Squeezes is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of isometric chest squeezes?
Chest Push (multiple response), Chest Push (single response), Chest Push from 3 point stance train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my isometric chest squeezes reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; isometric chest squeezes can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Isometric Chest Squeezes with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.