The Isometric Chest Squeeze exercise is a simple yet effective way to isolate and strengthen the chest muscles. This exercise is done by squeezing a towel, pillow, or resistance band between your hands in front of your chest, without actually moving your hands.
How to perform
Here are the step-by-step instructions for performing the Isometric Chest Squeeze exercise:1. Start by sitting or standing with your back straight and your feet shoulder-width apart.
2. Hold a towel, pillow, or resistance band in front of your chest with both hands.
3. Position your hands slightly wider than shoulder-width apart and make sure the towel, pillow, or resistance band is taut.
4. Begin by squeezing the towel, pillow, or resistance band as hard as you can, without moving your hands closer together.
5. Hold this squeezed position for 10-30 seconds, focusing on engaging your chest muscles.
6. Repeat for 3-4 sets, resting for 30-60 seconds between each set.
To make this exercise more challenging, you can increase the intensity by using a thicker resistance band or by gradually increasing the amount of time you hold the squeeze. Remember to breathe steadily throughout the exercise and avoid holding your breath.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.