How To Do Isometric Chest Presses Video

Strength training promotes endurance. Learn exercises and stretches for your workout routine in this fitness video.

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Use bench press position
Move one arm at a time
Keep shoulders from rolling or moving
Place feet flat on floor

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Tom Clifford has a degree in physical education, fitness and health from Eastern Michigan University, where he ran track and cross-country. Tom has worked as a personal trainer for two years. He also has a separate business where he coaches runners and triathletes for upcoming events. He currently works at Gold's Gym in Wilmington, North Carolina.

TOM CLIFFORD: Now I'm going to demonstrate how to do Isometric Chest Presses. Isometric means focusing one part of the body at a time. So we're going to get back on our bench press. Lay back on the bench, we're going to use dumbbells for this exercise, because, remember, I said we're doing one arm at a time. You're going to start down with your dumbbells about at chest level and you're going to go one arm at a time, so we're going to press up with our right arm, down, up with our left arm, down, focusing on the chest. Right arm up, right arm down. Left arm up, left arm down. Breathing when you're doing this. Anytime you're pushing, you're going to exhale. So exhale, inhale, exhale, inhale. One more time, exhale, one arm at a time, inhale, exhale with your left, inhale with your left. So points to remember when you're doing Isometric Chest Press is you're going to use dumbbells, so you can do one arm at a time and you're going to focus on using your chest muscles. Make sure you have the proper weight for your ability level and you're going to use one arm at a time. Exhaling when you're pushing up, inhaling when you're coming down. Make sure that dumbbells are at chest level, and again, keep your mind and focus on the muscles that you're trying to use which in this case, would be your chest. Amount of repetitions you want to do for the Isometric Chest Press would be about 10 to 15 reps per arm in about three sets.

How to Do Isometric Chest Presses Video

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