Beginners Exercise - Isometric Chest Squeezes

These are good when you are trying to build up to a pushup or you are in a place you can't do pushups. I plan to add these to my office chair routine as I am trying to significantly increase my chest muscle mass.

• 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).
• 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.
• Hold for the recommended number of seconds.
• Now release the tension slowly.
• Rest for the recommended amount of time and repeat.
• Variations: While you can perform this exercise with the hands right in front of you, you can also change the angle by having the hands at a 45 degree angle above parallel or below.

Here is what they look like:

Here is a video demonstrating the technique:

http://videos.bodybuilding.com/watch/29471/isometric-chest-squeezes