The pec squeeze is a chest press alternative that is similar to the squeeze press. To perform the pec squeeze, follow these steps.
Grab a weight plate with each hand and hold them vertically between your palms in front of your chest.
While keeping your shoulders back, extend your arms forward and slightly up to around eye level.
Squeeze the plates together continuously for 20-30 seconds.
The pec squeeze, or plate pinch press, is an easy exercise to learn but extraordinarily effective. Start with very light, thin plates at first. Be careful where you hold your hands as well since it changes what portion of the chest you emphasize.
Muscles Involved: Pectorals
Equipment: Weight Plate
Difficulty: Easy
Optimum Reps: 8-10 reps of 20-30 seconds