This exercise involves squeezing the chest muscles together without any movement of the arms or shoulders. It is a static hold that can help improve chest strength and posture.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the chest muscles
- Improves posture
- Helps prevent shoulder injuries
- Can be done anywhere without equipment
- Can be modified for different fitness levels
How to perform
- Stand or sit with good posture, keeping your back straight and shoulders relaxed.
- Bring your hands together in front of your chest, with your palms facing each other.
- Press your palms together as hard as you can, engaging your chest muscles.
- Hold the squeeze for 5-10 seconds, focusing on keeping your chest muscles engaged.
- Release the squeeze and rest for a few seconds before repeating the exercise.
- Repeat the exercise for 3-4 sets of 10-15 repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary