A killer chest workout in 5 minutes gives you many beneficial reasons to add the simple option to your weekly routine.

Benefits of a Killer Chest Workout

Strengthening your pectoralis major and minor will encourage you to stand taller and be confident with your progress and efforts. Improve your posture by holding your chest up and notice the change in attitude for a more positive appearance and display self-assurance.

In addition, stronger chest muscles also help to lift your breasts oppose to being droopy – something not only females will benefit from.

Strong pecs are not limited to only helping you perform in the sports world. A killer chest workout in 5 minutes can help you strengthen muscles you tend to use more often than you think. Moving or pushing furniture, riding a bike, pushing yourself up after lying down, and even aid in breathing to improve lung expansion for fuller breaths.

There is a reason the “beach body” consists of strong and shapely chests as both men and women know a fuller chest – within reason – tend to turn the eyes of more observers and most importantly the one you are attracted too.

Killer Chest Workout

How A Killer Chest Workout in 5 Minutes?

You know there are added benefits to a stronger chest, more than your appearance alone, but finding a routine to strengthen your chest can be time consuming and difficult.

Not anymore. This killer chest workout in 5 minutes is specifically designed using scientifically proven techniques to build your strength faster than any other method. Isometric exercise and strength training has been around for years and there is a reason doctors, physical therapists, and rehab specialists suggest them. They are a safer and lower impact option than lifting heavy weights and even better, they engage more muscle fibers and build strength up to 66% faster.

Isometric strength training was discovered by Dr. E.A. Muller and Dr. Th. Hettinger at Germany’s Max Planck Institute in which they found maximum muscle growth can be attained by exerting 60% of existing muscle strength against a superior resistance for only 7 seconds once a day.

That is why this killer chest workout in 5 minutes works so well. We use Bullworker, the leader and pioneer in isometric strength training and personal fitness to effectively train and strengthen our chest muscles and save you time.

The Killer Chest Workout in 5 Minutes

Time is of the essence so let’s jump right into strengthening your chest. After ensuring you are properly warm we will perform the following exercises consecutively – superset.

*Concentrate on form to ensure muscles targeted are engaged and firing. Form beats power every time!

Chest Compression

Killer Chest Workout in 5 Minutes

Using a minimum of 60% of your strength compress your Steel Bow at nipple height and maintain your compression for a 7 second isometric hold. Your elbows should be close to parallel with the ground in order to focus pressure on the chest and minimize tension on your joints.

Immediately after you complete your isometric hold, perform 10 smooth chest compression repetitions with your Steel Bow.

Killer Chest Workout

Lower Chest Compression

Using a minimum of 60% of your strength compress your Steel Bow at or below navel height and maintain your compression for a 7 second isometric hold. Focus exerting pressure using your chest and minimize tension on your joints.

Immediately after you complete your isometric hold, perform 10 smooth chest compression repetitions at or below your navel with your Steel Bow.

Upper Chest Compression

Using a minimum of 60% of your strength compress your Steel Bow at or above shoulder height and maintain your compression for a 7 second isometric hold. Focus exerting pressure using your chest and minimize tension on your joints.

Immediately after you complete your isometric hold, perform 10 smooth chest compression repetitions at or below your navel with your Steel Bow.

Side Chest Compression (Fly)

Extend one arm to your side parallel to the ground. Using a minimum of 60% of your strength compress your Steel Bow using your opposite arm/chest and maintain your compression for a 7 second isometric hold. Focus exerting pressure using your chest and minimize tension on your joints.

Immediately after you complete your isometric hold, perform 10 smooth side chest compression repetitions at or below your navel with your Steel Bow.

Alternate sides.

Chest Cable Compression

Securely gripping both cables of your Bow Classic squeeze your chest together (minimum of 60% force) and hold for a 7 second isometric hold.

Immediately after you complete your isometric hold, perform 10 smooth chest cable compression repetitions with your Bow Classic.

Chest Cable Compression using Iso-Motion®

Securely gripping both cables of your Bow Classic squeeze your chest together (minimum of 60% force). While maintaining your cable compression and control extend your arms to your right then left then up towards your forehead and finally down below your waist. Perform this sequence 5 times while maintaining your cable compression.

Stretch

Stretch out your chest to make the most of your killer chest workout. After strength training it is always a good idea to loosen your muscles through stretching and cool downs. To stretch your pecs extend your arm parallel to the ground and place your palm on a firm surface such as a wall and rotate your torso the opposite direction. Alternate sides.

Counter Muscles

Your skeletal and musculature structure is developed best when you strengthen your counter muscles. In this case, a similar workout for your back and posterior deltoids is prudent for maximum benefits and movement performance. Check out a Killer Back Workout here!

Conclusion

Enjoy one killer chest workout in 5 minutes and reap all the benefits, there is no reason not to make this routine. Bullworker’s mission is to improve quality of life with simple fitness so if you enjoyed this workout please share it with your friends and family. We love to hear your feedback so please leave your thoughts, stories, and recommendations below.

*Bullworker does not give medical advice and is not a certified physician. Physical exertion and exercise can be strenuous and cause injury. Always consult with your physician prior to engaging in physical exercise.

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