Magic Circle Chest Squeeze

Magic Circle Chest Squeeze is an effective Pilates exercise that focuses on strengthening the chest muscles , shoulders and upper arms . The exercise uses a Magic Circle (or Pilates ring) which provides resistance and makes the exercise more challenging. This exercise is ideal for those who want to improve upper body strength and muscle toning .

Correct technique

Follow these steps to perform the Magic Circle Chest Squeeze correctly:

  1. Sit upright on a mat or chair, or stand with your feet hip-width apart. Hold the Magic Circle in front of your chest with both hands on the sides of the ring.
  2. *Inhale* and activate the core to keep the body stable.
  3. On the *exhalation*, press the hands together and squeeze the ring together, activating the pectoral muscles and shoulders.
  4. Hold the tension for a moment, then slowly release until the ring returns to its original shape.

Perform the exercise for 10-15 repetitions , focusing on slow and controlled movements.

Common errors

To get the most out of the Magic Circle Chest Squeeze and avoid injury, you should avoid these typical mistakes:

  • Too much tension in the neck : Make sure to relax the neck and keep the shoulders down during the exercise.
  • Too fast pace : Perform the exercise slowly and controlled to ensure that the pectoral muscles are activated correctly.
  • Unstable posture : Keep the core engaged and the body upright, avoiding leaning forward or backward.

Modifications and Variations

Here are some adaptations and variations for the Magic Circle Chest Squeeze:

  • Beginner Modification: Perform the exercise with less pressure on the ring if you are new to Pilates or working to build upper body strength.
  • Advanced Variation: Squeeze the ring for a few seconds with each repetition to increase the intensity and further challenge the pectoral muscles.

Repetitions and sets

For beginners, 2-3 sets of 10 repetitions are recommended. For the more advanced, you can try 3-4 sets of 15 repetitions , while focusing on activating the chest and shoulder muscles.

Breathing tips

Inhale as you prepare to squeeze the ring together, and exhale as you press your hands together. Use controlled breathing to maintain stability and activation in the core.

Visual angles and tips

Observing the Magic Circle Chest Squeeze from different angles can help you get the right technique:

  • Front Angle: Hold the ring directly in front of your chest, making sure to keep your elbows in a stable position without raising your shoulders.
  • Side angle: Keep your body upright and avoid leaning forward so that you have a neutral posture throughout the exercise.

Demonstration video

Watch this video to learn proper technique for the Magic Circle Chest Squeeze:

Back to blog