If you’re looking to build a muscular, defined chest, you may want to consider isometric chest exercises instead of regular push-ups and bench presses.
To get the best results from your Isometric Pec workout, you should consider using an isometric exercise device, resistance bands, or free weights. In this article I will show you a simple freehand isometric exercise.
However, if you can afford to spend a few bucks… in the long run, an isometric exerciser will allow you to become stronger than just using your body weight.
As with any exercise program, it’s best to check with your doctor before beginning. As mentioned above, the most effective chest building exercises are isometric chest exercises. They are easy to perform and take just a few seconds.
Doing isometric exercises will not only give you phenomenal results, but it is also fun.
Here is an example of an Isometric Pectoral Exercise
1. In a standing position, place your feet approximately hip-width apart in an ellipse with your toes pointing forward.
2. Slightly bend your knees.
3. Bring both hands to the center of your chest approximately where your breastbone is.
4. Place your right fist in the palm of your left hand. The fingers of the left hand will then pass over the knuckles of the right hand.
5. Keep your elbows out and away from your chest.
6. Begin to push in slowly using the same amount of resistance with both hands. Intensely squeeze your chest muscles as hard as possible while doing this exercise.
7. Don’t hold your breath…in fact, read it before you do the exercise and exhale as you apply resistance (exhale as you do the exercise).
8. Continue to push in and hold for 10-10 seconds.
9. Release tension and relax. Wait approximately 30 seconds to a minute, and then repeat the exercise.
This exercise is just as effective as doing push-ups. Try it for the next 30 days and you will see noticeable results. Before you start using this isometric exercise, take it for a test run.
Lie down on the floor and see how many pushups you can do. Record this number somewhere, and then start doing your isometric training every day, five days a week using a 7-10 second hold. At the end of the 30 days, go back and see how many push-ups you can do and you will find that you will be able to do many more than the first time.