Health Advocate Blog

Workout of the Week: Chest Squeeze

This simple exercise works your biceps and deltoids. You can perform it sitting or standing. It can be a great exercise to perform inconspicuously your desk.

How to do it

  1. Either sit upright in a chair, or begin in a standing position.
  2. Bring your palms together in front of your chest so that they’re lightly touching. Your elbows should be pointed outward, and your inner forearm should be parallel to the floor.
  3. Push your hands together as hard as you can. Be sure that your force is in your whole hand (not concentrated in the wrist).
  4. Hold for 10-15 seconds.
  5. Release and pause for 5 seconds.


  • Tighten your stomach muscles and bring your belly button back toward your spine while the holding the tension in your hands for added benefit.
  • It can help your posture if you keep your shoulders back, head up, eyes forward and chin straight out.

Want more fitness ideas? If you’re a Health Advocate member with access to the wellness coaching component of our Wellness Program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning a new fitness regimen.