Most weightlifters perform isotonic exercises, in which the muscle length changes during a lifting motion. Isometric exercises keep muscle length steady while increasing muscle tension. These exercises build strength but do not maximize muscle growth. Ask your doctor if isometric exercises are appropriate for you, because they may cause negative side effects for some people.
Technique
Perform strength training exercises at least two days per week. Instead of doing many repetitions of each exercise, hold each isometric position for five to ten seconds at near maximal force. Doing isometric exercises with a high rate of force development increases muscle speed.
Chest Exercises
Work your chest muscles by performing isometric push-ups, door flyes and hand presses. To do an isometric push up, assume a standard push-up position and lower your body so that your upper arms are parallel to the ground. Tense your chest as hard as possible, holding the position for ten seconds. Slowly lessen the tension and return to a relaxed position. Perform an isometric door fly in an open doorway with your hands at chest level on each side. Push your hands inward against the door frame, tensing your chest as hard as possible, before slowly relaxing. To complete an isometric hand press, hold your arms straight in front of you with your palms facing one another. Press your hands together as hard as possible, flexing your chest. Breathe steadily throughout all isometric exercises.
Considerations
Performing maximal isometric exercises builds your strength and increases muscle mass. However, isometric exercises do not build muscle as efficiently as dynamic exercises. To expand your chest size, incorporate dynamic chest exercises into your workout. The flat bench press, incline and decline bench presses, dumbbell flyes and cable crossovers work your chest muscles across their ranges of motion.
Warning
Isometric chest exercises dramatically increase muscle tension over a short period of time. Performing isometric exercises raises your blood pressure, which may be dangerous for your health. Avoid isometric chest exercises if you have a heart condition or hypertension. Talk to your doctor before beginning an isometric workout plan to ensure that it is safe for you.
Member Comments