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Tip: Dumbbell Chest Press 21s with Isometric

Here's a challenging new way to build your chest. Start with a 7 second mid-range hold, then do 7 full-range reps and 7 top-half partials.

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This can be done using dumbbells or a barbell. Since the lever arm is the longest in this exercise when the humerus is parallel to the floor, the isometric is performed in that position.

  • 7-Second Isometric Mid-Range Hold
  • 7 Full Range of Motion Reps
  • 7 Partial Reps (at the top range)