3 ISOMETRIC CHEST EXERCISES THAT WILL BUILD SIZE!

 

Build Your Chest with 3 Simple Isometric Exercises 

A strong, muscular chest is something many men strive for when working out. While often the focus is on bench pressing massive weights, that's not the only way to build a solid set of pecs. Isometric chest exercises can also be highly effective for developing chest strength and size.

Isometric exercises are moves where you contract a muscle without changing the angle of the joint or moving the limb through its full range of motion. This places intense tension directly on the muscles, prompting strength and growth responses.  

Though they don't require weights or equipment, don't let that fool you. Properly performing isometrics can quickly fatigue muscles and are an excellent addition to any training regimen.

Below we detail the top 3 isometric exercises perfect for sculpting an impressive set of pecs. Add them to your current chest routine or do them on their own during a quick home workout.

1. The Door Frame Chest Press

This exercise mimics the motion of a standard bench press using the resistance of a doorway or corner to build tremendous tension in your pectorals.  

**How to Do It:**

- Stand in a doorway and extend your arms out straight in front of you at shoulder height, with your palms facing forward and touching the door frame. Your feet should be staggered for stability and balance.

- Flex your pecs and press your hands firmly into the frame as if you are attempting to push it over. Do not allow your hands to move or slide along the surface. 

- Push as hard as possible, focusing on keeping tension directly through your chest muscles. Avoid pressing with your arms by keeping them completely straight.

- Hold the contraction for 20-30 seconds, then release and relax the pecs. Repeat for the desired number of reps. If you can hold for longer than 30 seconds, it’s time to find a narrower door frame that provides more resistance.

This deceptively simple move forces you to generate forward pressing power solely from your pectorals in the absence of joint movement. Performing 3-5 sets is extremely fatiguing for the chest and will spur new muscle growth.

2. The Corner Floor Press

This next variation uses the resistance of two perpendicular walls joined together at a corner to intensify the isometric contraction in your pec muscles.

**How to Do It:** 

- Sit on the floor with your upper back pressed firmly into the corner. Your knees should be bent with feet flat on the floor a hip-width apart.

- Bring your hands up with palms pressed flat into the walls at chest level next to your shoulders, while keeping your elbows bent 90 degrees.  

- With the underside of your arms (your triceps) also contacting the walls, forcefully push your hands forward into the corner while attempting to straighten your arms. Do not allow your upper arms or elbows to slide upwards or outwards. 

- Push with maxim effort, driving your chest muscles into the corner while breathing normally. There should be no movement taking place in the upper body despite your efforts.

- Hold for 20-30 seconds then relax your arms back into the starting position. Complete 2-4 sets of 20-30 second reps.

This corner press maximizes chest muscle activation by combining shoulder horizontal adduction and elbow extension in a stuck position that ropes your pecs into doing the work. Pushing hard over multiple sets pumps incredible bloodflow into your chest, spurring growth.

3. The Wall Hip Press 

Our final exercise uses hip extension pressing to overload the top half of your pectorals. The upper chest is a notoriously difficult area to train, making this move a great addition for a developed chest.

**How to Do It:**

- Stand facing a wall then take a big step forward, leaving one leg extended rearward with only the ball of your foot touching the floor for balance.

- Bend your front knee while simultaneously leaning your torso forward. Place your palm flat on the wall at chest level next to your front shoulder. Rotate your arm externally so that your thumb faces out to the side.

- Press your hips forward, driving your front knee towards the wall while simultaneously pressing your hand firmly into the wall. Do not allow any forward movement of your upper body despite your pushing efforts. Your rear leg should straighten somewhat to support your body angle. 

- Hold this end position, focussing on maximally contracting your pectorals for 20-30 seconds before stepping back with your rear leg to return to the starting position. Complete all reps for one side then switch.

This single arm hip press provides constant tension through the top of your pecs in a stretched position they are unaccustomed to. Perform 2-3 sets per side for big gains in upper chest thickness and shape.

Transform Your Chest with These Isometrics

There you have it - three crazy effective isometric exercises for sculpting impressive pecs and building a set of well-developed chest muscles. Work these moves into your current routine 2-3 days per week consistently over time. Combined with pressing variations, flyes, and pullovers, you’ll transform your chest into a set of brawny pecs.

Focus on smooth technique, maximal contraction of the target muscles, controlled breathing, and hitting each set to voluntary fatigue or failure. And get ready to buy some new shirts! Your chest is about to bulge with new muscle growth thanks to the power of isometrics.