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Curl your arm until you feel the contraction in your bicep, and hold it there for five to 10 seconds. yes but only for the educated & well trained. Start by slowly allowing your elbows to drop around a 45-degree angle from your torso until the dumbbells are at the outer edges of your chest. 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. This one is a Herculean chest move, that will make you feel the burn. Then, raise the dumbbell overhead, then bend your arms so the dumbbell falls behind your head. Learn all about this type of move, plus examples of isometric exercises. Think of isometrics as another tool to add to your toolbox to help you live a fitter, healthier life not the whole kit and caboodle. None. Curl your arm until your forearm is in line with your elbow. This is one rep. Kick your arms back until your triceps are engaged. After pausing for 1-3 seconds in the bottom position of the squeeze press, allow the dumbbells to gently collapse to your chest then immediately shift the dumbbells to the sides of your torso so that your arms are supported by the bench (hence the reason for using the t-bench position). Begin in a standing position with one foot slightly in front of the other and your hips facing forward. For a larger stretch to take place, the hands have to move around the torso. Complete 8 to 10 reps. How to: Start sitting down with torso leaned slightly back, legs extended forward, knees bent softly, back of heels on the floor, and arms at sides holding a pair of dumbbells. Effective Dumbbell Chest Workout Without Bench The isometric bench press is a variation that requires a power rack. These are chest isolation movements so they are great to use for chest growth. Best Chest Workouts: Barbell Bench Press. Hold your dumbbells out to your sides, in line with your shoulders. (2016). Pallof Press. On top of the chest exercises below, she highly suggests adding shoulder exercises and back exercises to your routine. The isometric squeeze press keeps your pecs under constant tension throughout the hold and helps increase strength and mass.