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Exercise overview
Training details
Chest
Equipment
Bodyweight
Sets × time
3 × 20 sec
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Sit or stand tall with the palms pressed together in front of the center of the chest.
- 02Keep the elbows lifted comfortably and the shoulders relaxed away from the ears.
- 03Increase pressure gradually by pushing both palms firmly into each other.
- 04Maintain the chest contraction for the assigned time while breathing normally and keeping the wrists neutral.
- 05Reduce the pressure slowly, rest briefly, and reset before the next hold.
Use this exercise in a plan