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Horizontal Push Bodyweight Beginner Video

How to do the Lying Chest Squeezes 1

Primary: Chest · also works Triceps, Shoulders.

Lying Chest Squeezes 1 is an effective exercise to isolate and strengthen the chest muscles. This exercise is great for both beginners and those looking to improve their chest definition. It mainly targets the chest muscles but also engages the triceps and the shoulders. The motion involves squeezing the chest muscles together and holding the contraction. It can be performed without any equipment, making it convenient for home workouts.

Demo video: Lying Chest Squeezes 1 · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie flat on your back with your knees bent and feet planted firmly on the floor.

  2. 2

    Extend your arms straight up towards the ceiling with your palms together.

  3. 3

    Squeeze your chest muscles together by pressing your palms against each other, hold the contraction for a moment.

  4. 4

    Slowly release the contraction while maintaining control and return to the starting position.

  5. 5

    Repeat for the recommended number of reps.

Coaching cues

  • Ensure you are engaging your chest muscles throughout the motion to maximize effectiveness.
  • Maintain a steady pace and avoid using momentum to perform the exercise.
  • Focus on squeezing your palms together to fully engage your chest muscles.

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Lying Chest Squeezes 1 alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Incline Push-UpBodyweight · beginner Knee Push-UpBodyweight · beginner Push-UpBodyweight · beginner Decline Push-UpBodyweight · intermediate Diamond Push-UpBodyweight · intermediate DipBodyweight · intermediate

Frequently asked questions

What muscles does the Lying Chest Squeezes 1 work?

Primary: Chest. Secondary: Chest, Triceps, Shoulders

How many sets and reps of Lying Chest Squeezes 1 should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Lying Chest Squeezes 1?

Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.

Is the Lying Chest Squeezes 1 good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.