Chest Squeeze and Hold
The chest squeeze and hold is a chest (pectorals) isometric hold 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 only, not Gains: it is not load-scored, so high rep counts never inflate your volume or e1RM.
At a glance
| Muscle group | Chest |
|---|---|
| Primary muscles | chest (pectorals) |
| Secondary muscles | shoulders (deltoids) |
| Equipment | Bodyweight |
| Logged as | Seconds held per set (timed hold) |
| Gains scoring | Not load-scored (Balance and Routine only) |
| 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.
- Gains: not load-scored. Core, isometric and conditioning work contributes nothing to volume, e1RM or PRs, even with added weight, so it can never inflate your Gains. 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 deterministic code, not AI: the same sets always give the same Weyt Score. 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 resolves it to the same exercise, so your history and progression never split 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