Isometric Chest Squeezes

A beginner conditioning exercise for the chest, shoulders and triceps, with no equipment.

Movement guide

Isometric Chest Squeezes

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusChest · Shoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Isometric Chest Squeezes demonstrated on the 3D figure

3D demoIsometric Chest SqueezesBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Drop PushIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Chest. Also: Shoulders, Triceps.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Medicine-ball chest push demonstrated on the 3D figure

3D demoMedicine-ball chest pushBeginner · Medicine ball

Chest Push from 3 point stanceBeginner · Medicine ball

Chest Push with Run ReleaseBeginner · Medicine ball

Plyometric push-up demonstrated on the 3D figure

3D demoPlyometric push-upAdvanced · No equipment

Heavy Bag ThrustBeginner · Other / check instructions

Incline Push-Up Depth JumpBeginner · Other / check instructions

Browse more

Questions people ask

What muscles does the Isometric Chest Squeezes work?

Mainly the chest, with help from the shoulders and triceps.

What equipment do I need for the Isometric Chest Squeezes?

No equipment: your body weight and a little floor space.

Is the Isometric Chest Squeezes good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Drop Push.

How do I make the Isometric Chest Squeezes harder?

Progress to the Drop Push, or add load, range or slower lowering once your form is solid.