ISOMETRIC HALF PUSH UP HOLD TARGETED MUSCLES: CHEST Get down into a standard push-up position. Hands about shoulder-width apart.  Lower yourself down at the elbows. Again elbows around 90 degree's until your chest nearly touches the ground.    Exhale..Hold..Hold..Hold for 12 Seconds.   After 12 seconds release and lay on floor. Rest 30 seconds & repeat! 4 sets total

1 2 3 'GORILLA' BACK HOLDS TRIPLE ANGLE TARGETED MUSCLES: BACK/ARMS   NOTE: These are Extremely difficult! You will need a high bar, Power rack, rafter or tree branch to grab. Exhale, jump up and grab the bar. Position 1. Hold..hold..hold.. for seven seconds. Bring your chin even with the bar. Exhale, lower yourself slightly to Position 2 . Arms bent at 90 degrees. Hold..hold..hold.. for 7 seconds Lower yourself one more time to where your arms are almost stretched to full length (stop before your arms are completely straight) Position 3. Hold..hold..hold.. for 7 seconds, then release. You will feel the burn. Shoot for 7 seconds at each position. Do TWO SETS. They create a stretch on the upper back, bicep & shoulder muscles.  THESE ARE NOT FOR THE BEGINNER!

1 2 3 ISOMETRIC POWER PUSHUP HOLD TRIPLE SET! TARGETED MUSCLES: CHEST/TRICEPS Push up hold from 3 positions or 3 angles is the term that is used the most in Isometrics. Changing the angle in a TRIPLE SET MOVE. Start on the ground as if you were going to perform a pushup. EXHALE... Push your body off the floor about 2 inches... Hold..Hold..Hold for 7 seconds. Extend your arms to midway point (arms at 90 degrees) Hold..Hold..Hold  for 7 more seconds Extend your arms until your elbows are almost locked out but not fully extended! Hold..hold..hold for 7 more seconds. Exhale do not hold your breath. Relax

1 2 3 ISO-POWER TRICEP PUSH DOWN TRIPLE SET! TARGETED MUSCLES: THE PRIMARY MUSCLE: TRICEP . STATIC TRICEP PUSH DOWN: YIELDING: USING CABLE MACHINE OR RESISTANCE BAND (HEAVY BAND) OVERCOMING: USING ROPE, CHAIN, STRAP Elbows tucked into your side Push down holding arms at almost full extension Position 1. (do not straighten elbows fully) Exhale...(IF OVERCOMING) Exert 80-100% effort... Hold..hold..hold..10 seconds Release Go immediately to position 2. Elbows at 90 degrees (You will have to move you hands on strap or rope if Overcoming) Exhale.. Hold..hold..hold at 90 degrees for 10 seconds , then release Go Immediately to position 3. Exhale.. Hold..hold..hold for 10 seconds then release. Rest for 1 minute, then repeat set. Do 3 sets of 3 position holds. DO NOT FORGET TO BREATH DURING THE HOLD, VERY IMPORTANT NOT TO HOLD YOUR BREATH!

1 2 3 ISO-POWER WALL SQUAT TRIPLE SET TARGETED MUSCLES: LEGS/BUTT Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart. Position 1. Bending your knees, slide your back down the wall until your knees are slightly bent . Exhale..hold..hold..hold..That position for 10 seconds.   Immediately go to position 2. Position 2. Slide along wall until you knees are bent at around a 90 degree angle. Exhale..hold..hold..hold..That position for 10 seconds. Your thighs should remain parallel. Immediately go to position 3. Position 3. Knees are just past 90 degrees. Exhale..hold..hold..hold..That position for 10 seconds. Release and stand up straight. Wait 30 seconds. Repeat for a total of three reps.

1 2 3 ISO-POWER DELTOID RAISE TARGETED MUSCLES: SHOULDERS/UPPERBACK NON MOVEABLE (OVERCOMING) Deltoid Front Raise TRIPLE SET! Pick a cable rope or chain attached to something that WILL NOT MOVE.A TRUCK, TREE, CAR! Stand with a straight torso. Arms holding cable on front of your thighs at arms length with the palms of the hand facing your thighs. About 6 inches from your body. Position 1. While maintaining the torso stationary (no swinging), Step back to add tension on cable locking your shoulders in that same position. Exhale.. LIFT UP AT FULL STRENGTH! Hold..hold..hold 10 seconds. Position 2. take a small step backward raising your arms about 4 inches. Exhale.. LIFT UP! Hold..hold..hold 10 seconds. Position 3. Take another small step backward raising you arms about 4 inches. Exhale.. LIFT UP! Hold..hold..hold 10 seconds. 3 sets twice a week

FYI- FUN FACT PUSHUPS Did you know that doing a push up, you are using only 60-70% of your bodyweight? https://www.hometraininghero.com/benefits-of-bodyweight-training/