10 Best Isometric Chest Squeeze Alternatives for Home Workouts

Ranked Isometric Chest Squeeze Alternatives

10 substitutes, ranked by how closely each one matches the Isometric Chest Squeeze on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Isometric Chest Squeezes

   89% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. 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).
   2. 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.
   3. Hold for the recommended number of seconds.
   4. Now release the tension slowly.
   5. Rest for the recommended amount of time and repeat.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: pectorals, the same as the Isometric Chest Squeeze
   • Equipment: bodyweight only, the same as the Isometric Chest Squeeze
   • Body position: standing, the same as the Isometric Chest Squeeze
2. 

   2. Cross Over - With Bands

   81% match

   • Pectorals
   • Band
   • Intermediate
   • Isolation

   A good swap when you have a band to work with, and it still works the pectorals.

   How to perform this exercise

   1. Secure an exercise band around a stationary post.
   2. While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
   3. Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.
   4. While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.
   5. Slowly return to the starting position as you inhale.
   6. Perform for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Isometric Chest Squeeze
   • Equipment: a band, not bodyweight only
   • Body position: standing, the same as the Isometric Chest Squeeze
3. Play demonstration

   3. Cable Middle Fly

   81% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the pectorals.

   How to perform this exercise

   1. Attach cables to both sides of a cable machine at chest height.
   2. Stand in the center of the machine with one foot slightly in front of the other.
   3. Grasp the handles with an overhand grip and extend your arms out to the sides.
   4. Keep a slight bend in your elbows and maintain a slight forward lean.
   5. Engage your chest muscles and bring your arms forward in a sweeping motion.
   6. Pause for a moment at the center, then slowly return your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Isometric Chest Squeeze
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Isometric Chest Squeeze
4. Play demonstration

   4. Cable Cross-over Variation

   80% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Adjust the cable pulleys to chest height.
   2. Stand in the center of the cable machine with one foot in front of the other.
   3. Grasp the handles with your palms facing down and your arms extended out to the sides.
   4. Take a step forward, keeping your arms slightly bent.
   5. With a slight bend in your elbows, bring your hands together in front of your chest.
   6. Pause for a moment, then slowly return your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Isometric Chest Squeeze
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Isometric Chest Squeeze
5. 

   5. Cable Crossover

   80% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
   2. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
   3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
   4. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
   5. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Isometric Chest Squeeze
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Isometric Chest Squeeze
6. Play demonstration

   6. Cable Decline Fly

   80% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Adjust the cable machine to a decline position.
   2. Stand facing away from the machine with your feet shoulder-width apart.
   3. Hold the handles with your palms facing forward and your arms extended straight out in front of you.
   4. Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
   5. Pause for a moment at the fully extended position, then slowly return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Isometric Chest Squeeze
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Isometric Chest Squeeze
7. Play demonstration

   7. Cable Standing Up Straight Crossovers

   80% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand in the middle of a cable machine with your feet shoulder-width apart.
   2. Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
   3. Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
   4. Pause for a moment, then slowly return to the starting position, keeping your arms extended.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Isometric Chest Squeeze
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Isometric Chest Squeeze
8. Play demonstration

   8. Cable Upper Chest Crossovers

   80% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach the handles to the cables at chest height.
   2. Stand in the center of the cable machine with one foot slightly in front of the other.
   3. Grasp the handles with your palms facing down and your arms extended out to the sides.
   4. Keep a slight bend in your elbows and engage your core.
   5. Pull the cables together in front of your chest, crossing them over each other.
   6. Squeeze your chest muscles at the peak of the movement.
   7. Slowly release the cables back to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Isometric Chest Squeeze
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Isometric Chest Squeeze
9. 

   9. Incline Cable Flye

   80% match

   • Pectorals
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
   2. Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
   3. With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
   4. With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
   5. Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
   6. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Isometric Chest Squeeze
   • Equipment: a cable, not bodyweight only
10. 

    10. Cable Iron Cross

    78% match

    • Pectorals
    • Cable
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
    2. Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a "T". This will be your starting position.
    3. Keeping the elbows extended, pull your arms straight to your sides.
    4. Return your arms back to the starting position after a pause at the peak contraction.
    5. Continue the movement for the prescribed number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: pectorals, the same as the Isometric Chest Squeeze
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as the Isometric Chest Squeeze
    • Balance: harder to stay steady on than the Isometric Chest Squeeze