The 5 Sec Fist Against Chin exercise engages multiple muscle groups while promoting stability and strength throughout the body. This isometric hold helps improve core strength and upper body stability.
How To Perform
Stand with your feet shoulder-width apart and engage your core.
Make a fist with one hand and place it against your chin, ensuring your elbow is bent at a 90-degree angle.
Press your fist against your chin with moderate force, maintaining tension in your arm and shoulder.
Hold this position for 5 seconds while keeping your body stable.
Release the pressure and relax for a moment before repeating.
Tips & Common Mistakes
✓Keep your shoulders relaxed and avoid hunching over.
✓Ensure your neck is aligned with your spine to prevent strain.
✓Breathe steadily throughout the exercise to maintain focus and stability.
Quick Facts
Primary Muscle
Full Body
Secondary Muscles
Core, Shoulders, Legs
Equipment
Various
Recommended Sets
3-4
Recommended Reps
8-12
Rest Time
90s
Tempo
3-1-2-1
Track This Exercise
Log sets, track PRs, and see your progress over time.