Exercises performed through a steady range of motion are called isotonic. When you move a resistance with these exercises, your muscles lengthen and shorten. With isometric, or static, exercises, muscles do not continually change their length. When it comes to the large pectoral muscles of the chest, you have several isometrics to choose from.
Multiple Exercises
Any conventional chest exercise can be done isometrically. This includes bench presses, pushups, cable crossovers, pullovers, dips and flys. Aside from the fact that there is no lengthening or shortening of a muscle, there is also no repetitive joint movement in isometrics. This makes isometrics particularly valuable when a joint has suffered an injury.
Proper Form
Although you do not move through a steady range of motion with isometrics, you still need to pay attention to your form. If you have bad body mechanics, you can create muscle imbalances and open yourself up to injury. Take isometric pushups for example. One common error is letting your hips sag. Regardless if you do this in motion or in a fixed position, it will stress your lower back.
Start an isometric pushup in a facedown position with your hands slightly wider than shoulder-width apart and your feet together behind you. Steadily push yourself off the floor until your arms are fully extended. Lift your hips and form a straight line from your shoulders to your heels. You have to actively engage your core to do this. Maintain this posture as you bend your elbows and lower yourself halfway down. Hold this position as long as you can.
Range of Motion
The thing that you lack with isometrics is a full range of motion. When you hold a position for an extended period, you only strengthen your muscle in that one area. The trick is to perform holds in numerous positions. Take bench presses for example. Hold the bar just above your chest, halfway up, three-quarters up and almost all the way up. Follow this strategy with all your exercises for the best results.
Tips with Pushups
Pushups require only the weight of the body. Once they become easy, you need to increase the resistance to spark new growth. Wear a weighted vest or weighted backpack, or have a spotter place a weight plate on your back as you do your holds.
Angles of Exercises
A standard bench press targets the middle portion of the pecs. This holds true with pushups as well. The best way to fully develop the pectorals is by adding exercises from an inclined and declined position, done the same way as regular bench presses. For pushups, target your upper chest by doing isometric holds with your feet elevated on a bench or chair. Turn your body around, and place your hands on the bench to target your lower pecs.
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