Chest Squeeze and Hold
The chest squeeze and hold is an isometric hold for the chest (pectorals), done with bodyweight only. It also works the shoulders (deltoids). It is logged in seconds held rather than reps. On weyt.ai it counts toward Balance as Chest (minimum 10 sets per 30 days) and toward Routine, not your strength trend: a long hold never counts as a heavy lift.
At a glance
| Muscle group | Chest |
|---|---|
| Primary muscles | chest (pectorals) |
| Secondary muscles | shoulders (deltoids) |
| Equipment | Bodyweight |
| Logged as | Seconds held per set (timed hold) |
| Strength scoring | Counts for balance and consistency, not strength |
| Balance group | Chest · minimum 10 sets per 30 days |
| Strength standards | none (standards exist for barbell and dumbbell lifts with published norms) |
How weyt.ai scores it
- Balance: every logged set counts toward the Chest group, which needs at least 10 sets per 30 days for full credit.
- Strength: counts for balance and consistency, not strength. Core, isometric and conditioning work adds nothing to your volume, your best lift estimate or your PRs, even with added weight, so a long hold never counts as a heavy lift. It still counts fully for Balance and Routine.
- Routine: any session that includes it counts toward your weekly target, the 4-week consistency window and your streak.
Scoring is plain arithmetic, not AI: the same sets always give the same result. Read the method on the about page.
Also called
chest squeeze, chest squeeze hold, isometric chest squeeze, prayer squeeze
Log it under any of these names and weyt.ai files it under the same exercise, so your history never splits across spellings.
Related chest exercises
Everything else that counts as chest
Barbell Bench Press · Incline Barbell Bench Press · Decline Barbell Bench Press · Dumbbell Bench Press · Incline Dumbbell Press · Decline Dumbbell Press · Machine Chest Press · Smith Machine Bench Press · Cable Chest Press · Resistance Band Chest Press · Dumbbell Chest Fly · Incline Dumbbell Fly · Cable Chest Fly · Pec Deck Fly · Dip · Weighted Dip · Assisted Dip · Medicine Ball Chest Pass · Smith Machine Incline Press · Machine Incline Chest Press · Barbell Floor Press · Dumbbell Floor Press · Decline Dumbbell Fly · Resistance Band Chest Fly · Svend Press · Knee Push-Up · Ring Push-Up · Ring Chest Fly · Plyometric Push-Up