▸ Chest
Isometric Chest Squeezes
ChestBody Only
beginner · compound · plyometrics
Also works: Shoulders · Triceps
A chest movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
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).
02
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.
03
Hold for the recommended number of seconds.
04
Now release the tension slowly.
05
Rest for the recommended amount of time and repeat.