Complete 8 to 10 reps. How to: Lie on back with knees bent and feet flat on the floor, about a foot from seat. Isometric Tip 2 Get more relevant adduction. Lie flat on your back on the floor. Durable cast iron material coated with Powder Coated finish to prevent rust and corrosion, our adjustable dumbbells will last a lifetime And if youre into team sports, theres good news for you too: A 2016 research review concluded that lower-body isometric exercises improved jump height and kicking ability in soccer players. The dumbbell squeeze press is one of the most effective chest pressing exercises you can perform to induce functional hypertrophy in the upper body particularly the pectorals. Your palms should be facing away from you. Dont continue the habit of just pushing your hands up and down during the bench press. Let your dumbbells hang down in front of your body. This is an isometric exercise. Also shoutout to Ben for helping me refine this movement using the t-bench position. You will also make daily life easier whether you are hitting the gym, carrying groceries, loading the car, or carrying and pushing heavy objects around. Think about other muscles that may need to get involved to control the dumbbells, Centenari adds. Complete 8 to 10 reps. How to: Kneel on the ground, with your knees slightly wider than hip-distance apart. Theres also some research to suggest that testing out various angles can increase muscle strength. Single-Arm Isometric Bicep Curl (Down and up method), Isometric Exercises for Upper Body Back, Isometric Upper Body Workouts for Triceps, Best Static Upper Body Exercises for Core, 30-Minute Isometric Upper Body Workout Routine, 6 Week Dumbbell Compound Workout Plan w/PDF, 9 Best Cable Machine Lat Exercises for a Chiseled Back, The Ultimate List of Cable Machine Exercises w/PDF, 6 Week Hypertrophy Program for Ultimate Gains (w/PDF), dynamic strength exercises to forge your triceps, Pros & Cons of Morning, Afternoon, & Evening Workouts, 4 Week Beginner Workout Routine with Free PDF, A complete guide to Free weights Exercises, 5 Best Home Workout Programs For Weight Loss With Free PDF. The best time for this is at the beginning of your chest workout, while youre still fresh. Chest Squeeze "The chest squeeze is another great exercise as it hits different muscle groups and can help improve your posture and functional fitness. Multiple studies have confirmed the effectiveness of isometric training for mass goals, proving that iso-holds recruit the largest motor units and help increase the neural drive between the motor cortex in the brain and the trained muscle, or what you know as the mind-muscle connection.