Hands Behind Head Chest Squeeze
Expert Advice
Focus on squeezing your chest muscles as you bring your elbows together, and keep the movement controlled to maximize muscle engagement.
How-to-do Steps
- Stand or sit with good posture.
- Place your hands behind your head with elbows flared out to the sides.
- Bring your elbows forward, squeezing your chest muscles.
- Hold the squeeze for a moment, then return to the starting position with elbows back.
- Repeat for the desired number of repetitions.
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Muscles Worked
Hands Behind Head Chest Squeeze primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Hands Behind Head Chest Squeeze work?
Hands Behind Head Chest Squeeze primarily targets the Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Hands Behind Head Chest Squeeze?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Hands Behind Head Chest Squeeze suitable for beginners?
Hands Behind Head Chest Squeeze is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
