Isometric Chest Squeezes
Level: beginner
Category: plyometrics
Force: static
Mechanic: compound
Equipment: body only
Primary muscles: chest
Secondary muscles: shoulders
triceps
Instructions:
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.