Squeeze - Iso Chest
Recommendations: 1-5 Reps, 10-60 Dur
Beginner Chest Triceps Anterior Shoulders Body Only Gym Home
Purpose: This exercise is used to contract the chest muscles using isometrics.
Benefits: This exercise contracts the chest muscles.
Stand upright with your feet shoulder-width apart. Place your 2 hands together, palm to palm, directly in front of your chest. Keep your elbows slightly bent. This is your starting position. Push both hands against each other as you contract your chest. Start with light pressure and increase slowly. Breathe normally. Pause for the required duration. Return to the starting position by slowly releasing the pressure. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Stand upright, placing your hands together in front of your chest.
Stand upright with your feet shoulder-width apart. Place your 2 hands together, palm to palm, directly in front of your chest. Keep your elbows slightly bent. This is your starting position.
Step 2
Press your hands together while contracting your chest muscles.
Push both hands against each other as you contract your chest. Start with light pressure and increase slowly. Breathe normally. Pause for the required duration.
Step 3
Lower the barbell back to the starting position.
Return to the starting position by slowly releasing the pressure. Stand upright with your feet shoulder-width apart. Place your 2 hands together, palm to palm, directly in front of your chest. Keep your elbows slightly bent.