Isometric Chest Squeeze

준비 자세

1. 01Stand or sit tall with the chest up and shoulders pulled back and down.
2. 02Press the palms together in front of the sternum with elbows lifted out to the sides.
3. 03Keep forearms roughly parallel to the floor.
4. 04Take a breath and brace before squeezing.

수행

1. 01Press the palms into each other as hard as tolerable.
2. 02Build to a strong contraction over 1 to 2 seconds rather than jerking into it.
3. 03Hold the squeeze for the prescribed time while breathing shallowly.
4. 04Release gradually, rest, and repeat.

체크포인트

• -Tension is felt across the chest, not just in the hands.
• -Shoulders stay down, away from the ears.
• -Breathing continues during the hold; no full breath-holding.
• -Torso stays upright without leaning into the hands.

흔한 실수

• -Shrugging the shoulders up during the squeeze.
• -Holding the breath and spiking blood pressure.
• -Squeezing with the hands and arms while the chest stays soft.
• -Letting the elbows drop so the line of force leaves the pecs.