Napra

Isometric Chest Squeezes

PlyometricsBeginner ChestShouldersTriceps Bodyweight
Isometric Chest Squeezes, step 1
1. Sit or stand tall; elbows at 90°, palms together in front of your chest, fingers pointing forward.
Isometric Chest Squeezes, step 2
2. Press your palms into each other, squeezing your chest; build tension slowly, hold 10-30 s while breathing, then release slowly.

How to do it

  1. 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).
  2. 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.
  3. Hold for the recommended number of seconds.
  4. Now release the tension slowly.
  5. Rest for the recommended amount of time and repeat.

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