Interlock Hand in Front of Chest Hold
Interlock hand in front of chest hold is a bodyweight isometric exercise targeting the chest. Pressing the interlocked palms together activates the pectoral muscles without movement, building chest strength and endurance through sustained contraction.
How to do it
- Stand upright with your feet shoulder-width apart.
- Interlace your fingers in front of your chest with elbows bent at shoulder height.
- Press your palms firmly together and engage your chest muscles isometrically.
- Hold the contracted position for 10-15 seconds.
- Release, rest briefly, and repeat for the desired number of holds.
Form cues
- Interlace fingers firmly in front of your chest.
- Keep your elbows raised to shoulder height.
- Press your palms together as hard as comfortable.
- Breathe steadily while holding the tension.
Breathing: Inhale to set up, then exhale slowly and steadily while maintaining the isometric squeeze.
Common mistakes
- Holding your breath during the press, which spikes blood pressure and reduces endurance.
- Dropping your elbows too low, which shifts the work away from your chest and into your arms.
- Pressing unevenly with one hand, which creates an unbalanced muscular contraction.
Muscles worked
Primary: chest. Secondary: delts, traps.
Suggested sets & reps
Get fitter
3 sets × 15-second holds, rest 45 s
Lose weight
3–4 sets × 15-second holds, rest 45 s
Build muscle
3–4 sets × 20-second maximal holds, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel shoulder or wrist discomfort, ease off the pressure or stop.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my shoulders?
You may feel light activation in your shoulders and upper back, but the primary effort should be felt across your chest.
How hard should I press my hands together?
Press at about 70 to 80 percent of your maximum effort so you can maintain a steady hold without trembling.
Can I do this exercise every day?
Yes, because it uses bodyweight isometric tension, it is gentle enough for daily practice as part of a routine.