Isometric Chest Squeezes

Isometric Chest Squeezes are an early-phase Chest exercise that utilise an isometric Muscle Contraction . A distinguishing advantage of this exercise is that it can be performed without the use of The Elbow or The Wrist , allowing a patient to train the upper body if those joints are injured. Through the Muscles this exercise emphasises, it may be relevant in the early phases of Scapular Dyskinesis , Posterior Glenohumeral Instability , Pectoralis Major Strain or following surgical procedures such as Rotator Cuff repair or Fracture of the Head of the Humerus or Clavicle .

Involved Muscles

• Pectoralis Major

• Anterior Deltoid

• Pectoralis Minor

• Serratus Anterior

• Coracobrachialis

Procedure

Starting Position:

• Patient is standing upright with 90º Elbow - Flexion and GH Joint - Flexion bilaterally and an exercise supported between the forearms

The exercise is then performed by squeezing the forearms (horizontal GH Joint - Adduction ) together and sustaining the contraction.

Variations

• Elbow Height-

  • Above 90º GH Joint - Flexion - greater Serratus Anterior engagement

Cluster

Regression

The following exercises can be used as a regression if Isometric Chest Squeezes exceed the capacity of the patient:

• Prone Unbanded Horizontal GH Joint - Adduction

• Banded Horizontal Adduction - low load isotonic horizontal adduction exercise

Progression

The following exercises can be used as a progression to Isometric Chest Squeezes once exercise proficiency is achieved:

• Bottoms-Up Kettlebell Walk - isometric push/ stability exercise with or without perturbation

• Chest Press Machine - rudimentary horizontal push machine

• Pallof Press - low load horizontal push exercise that emphasises anti-rotation

• Chest Fly - large horizontal abduction range to emphasise lengthening of the Chest

• Push-Up - bodyweight isotonic horizontal push exercise

• Bench Press - isotonic horizontal push exercise with capacity for high loads

• Incline DB Bench Press - unilaterally loaded Bench variation on variable incline

• Dips - bodyweight isotonic push exercise with large GH Joint - Extension range

• Half DB Bench Press - unilateral isotonic horizontal pressing motion that emphasises the Anterior Sling

• Medicine Ball Chest Press - plyometric horizontal pressing motion, often sports relevant

References