Behind-Head Chest Hand Squeeze
Target your chest with this unique exercise! Squeeze your way to a stronger chest, no equipment needed.
The Behind-Head Chest Hand Squeeze mainly works the chest, with help from the shoulders and triceps. No equipment needed: it uses just your bodyweight.
Behind-Head Chest Hand Squeeze Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Behind-Head Chest Hand Squeeze Variations and Alternatives
How to do the Behind-Head Chest Hand Squeeze
Stand tall with your feet shoulder-width apart and your arms at your sides.
Place your hands behind your head with your elbows pointing out to the sides.
Without changing the position of your hands, bring your elbows forward to squeeze your chest muscles. Keep the movement controlled and focus on the contraction of your chest muscles.
Hold the squeeze for a moment, then slowly return your elbows to the starting position, stretching your chest muscles.
Repeat for the desired number of repetitions, maintaining a controlled movement throughout the exercise.
It's important to keep your back straight and avoid arching during the movement. Also, ensure that the movement is driven by the contraction of your chest muscles rather than pulling with your hands or arms.
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Behind-Head Chest Hand Squeeze FAQs
What muscles does the Behind-Head Chest Hand Squeeze work?
The Behind-Head Chest Hand Squeeze mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Behind-Head Chest Hand Squeeze?
None. The Behind-Head Chest Hand Squeeze is a bodyweight exercise, so you can do it anywhere.
What workout day should the Behind-Head Chest Hand Squeeze go on?
It belongs on push day in a push/pull/legs routine.
What are some Behind-Head Chest Hand Squeeze variations and alternatives?
Similar exercises include the Overhead Chest Stretch, Bodyweight Standing Pec Deck, Bodyweight Svend-Press and Bottle-Weight Svend-Press.
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