- Sit up straight on ball or chair, back straight and abs in.
- Hold a medicine ball at chest level and squeeze the ball to contract the chest.
- While continuing to squeeze the ball, slowly straighten the arms, taking the ball straight out in front of you until the arms are straight.
- Keep steady pressure on the ball throughout the movement.
- Bring the ball back towards the chest and repeat for 1-3 sets of 10-16 reps.
Pushups, Chest Presses and Chest Flies
By Paige Waehner, About.com Guide
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
The chest squeeze is a subtle move and more of an isometric exercise that works the chest and shoulder muscles. While this isn't the most intense exercise, it's a great way to warm up the chest before other exercises. Or, you can add this move on at the end of your chest work to get a little extra fatigue in the muscle.
Prev
- Pushups - Modified Pushups
- Pushups on the Ball
- Pushups
- Pushup with a Medicine Ball
- Barbell Bench Press
- Dumbbell Chest Press
- Chest Press with Resistance Bands
- Chest Fly with Dumbbells
- Chest Squeeze with a Medicine Ball
- Chest Press with Dumbbells - Alternating
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