Isometric Chest Squeezes

طريقة الأداء

1. 01While 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. 02Push 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. 03Hold for the recommended number of seconds.
4. 04Now release the tension slowly.
5. 05Rest for the recommended amount of time and repeat.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.