Keep your arms straight off the floor beside your hips. Tip 4 Drop set. Isometric exercises help you build strength and prevent injury. Intermediate. Hold a light to moderate dumbbell in each hand and rest elbows on floor at sides at a 45-degree angle from ribs. Your knees should be bent, and your feet should be flat on the floor to stabilize you. Squeeze your abs ad shoulder muscles to raise your dumbbell. Press the dumbbell back up to start, then repeat with right arm. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, link.springer.com/article/10.1007/s00421-016-3366-2, tandfonline.com/doi/full/10.1080/02640410400021783, journals.lww.com/acsm-msse/Fulltext/2014/01000/Pain_Relief_after_Isometric_Exercise_Is_Not.25.aspx, spandidos-publications.com/10.3892/etm.2016.3419, The 21 Best Bodyweight Exercises for a Strong Core, The Most Deceiving Butt Workout (It's More Effective Than You Think), 11 Best Rear Delt Exercises: Level Up Your Shoulder Game, Creatine While Cutting: Shed Fat Without Losing Muscle, Oh, What a Beautiful Morning! Hang onto the bar and raise your legs together until they are parallel to the ground, forming an L shape. Your knees should be bent, and your feet should be flat on the floor to support you. 04-18-2005, 07:39 AM #5 RYU23 Registered User Join Date: Jan 2005 Location: Woodbridge, VA Age: 41 Posts: 422 Rep Power: 227 Originally Posted by sqeeze hard Instead of switching to the right arm for the next rep, complete your set of reps with your left arm. While some research now suggests that its not possible to target the outer or inner portions of the pectorals, most bodybuilders and experienced lifters would disagree with this as its quite apparent when performing certain movements that the outer or inner portions can be more easily emphasized depending on the modality of the exercise. Lower them back down to the starting position. But it turns out that Im doing myself a complete disservice by avoiding a dumbbell chest workout. Lie on your right side on your forearm, elbow below your shoulder. This is a classic variation I always revert back to. Keep your elbow close to your body. isometric chest squeeze dumbbell