Own Every Range
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VIDEO DEMO

Self-resisted chest squeeze

Regression of Cable Fly

YouTube · Exercise demonstrationHow to Do a Prayer PushWatch the demonstration

REGRESSION · HOW TO DO IT

Self-resisted chest squeeze

These steps are written specifically for the Self-resisted chest squeeze. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Stand tall and press the palms together in front of the chest with elbows comfortably bent.

  2. 02
    Move the pattern

    Increase the inward pressure gradually until the chest is working without the shoulders shrugging.

  3. 03
    Finish with control

    Hold while breathing, then reduce the pressure slowly and reset.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

CHEST & TRICEPS / 47

Short rangeShort range

Self-resisted chest squeeze

Sets: 3–4 · Reps: 10–20

Self-resisted chest squeeze is a regression of Cable Fly. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The cable maintains tension as the upper arms adduct toward the midline, making the squeezed position useful instead of unloaded.