Killer Chest Workout in 5 Minutes: Isometric and Isotonic Exercise

by | Bullworker, Fitness, Stronger Chest

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 on 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 on 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 cooldowns. To stretch your pecs extend your arms parallel to the ground and place your palm on a firm surface such as a wall and rotate your torso in 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.

Bonus: Killer Chest Workout in 10 Minutes

One killer chest workout to sculpt, harden and grow your pecs. One of the most common exercised muscle groups is our chest, yet many of us tend to repeat the same old workout time after time decreasing the results we see. Pecs are muscles that stand out with a shirt on or not. A larger chest boosts your confidence, hence the age-old term, “stick your chest out.” However, many of us find building our chest difficult. Not anymore, this killer chest workout gives you a convenient option to build your chest.

In this killer chest workout, we will perform two pairs of three supersets using four exercises. What is a superset? A superset means we will perform an exercise directly after the other exercise with no break in between.

Supersets are a phenomenal way to increase the intensity to burn more calories, increase your heart rate for more cardiovascular exercise, improve muscle growth, and save you time by speeding up the workout.

This killer chest workout will break four chest exercises into two groups. The first superset will be the Steel Bow chest compression with an isometric hold followed by a max effort of pushups. When we complete the two exercises we will take a two to three-minute break for our body to recover for the next superset. Once we complete three supersets our second group of supersets will consist of chest isometrics and Iso-Motion using your Iso-Bow (or an alternative around the house) coupled with Iso-Gym incline pushups (or a stable object around your home).

Are you ready to add to your routine and develop your pecs with one killer chest workout? Follow the two-part routine below and sculpt your chest a step further.

Chest Compression Isometric Strength Exerciser

First Series of Three Supersets:

Perform Steel Bow chest compressions with an isometric hold followed by max repetitions of pushups three times. Take two to three minutes of rest in between each superset.

Steel Bow Chest Compressions with an Isometric Hold

Take your Steel Bow with your desired spring resistance – make sure you are challenging yourself – and we will begin with an isometric hold. To perform the isometric hold using your Steel Bow keep your elbows up and parallel to the ground and compress your Steel Bow using sixty to eighty percent of your strength and hold for seven seconds. Release after seven seconds and begin compressing your Steel Bow as far as you can for ten repetitions.

*The reason we are performing the isometric hold (fastest way to build strength) first is to press the muscle groups harder and longer before activating and pumping our muscles with isotonic repetitions. This method will tax the muscle group effectively creating more atrophy for more potential growth.

Pushups

Follow your Steel Bow chest compression and isometric hold with your maximum effort of pushups. A proper pushup, in this case, is to have your hands shoulder-width apart, back straight, and core tight. Extend your arms straight but not locked and lower yourself with control to make a minimum of a ninety-degree angle in your elbows or all the way to the ground and press yourself back to straight but not locked arms. Perform this exercise until you are too fatigued to do another pushup. You may also perform pushups with your knees on the ground if necessary. Pushups are included in this killer chest workout because they are a great way to use your natural body weight for developing a tight core, tone arms, and sculpted chest.

Second Series of Three Supersets:

Perform Iso-Motion Chest Exercise with your Iso-Bow followed by max repetitions of incline pushups using your Iso-Gym three times. Take two to three minutes of rest in between each superset.

Iso-Bow Chest Exercise

Extend your Iso-Bow in front of your body with your arms parallel to the ground. Cross your right arm over your left arm while maintaining your grip on your Iso-Bow. Squeeze your chest or pull your Iso-Bow handles apart at sixty to eighty percent of your maximum strength. Keep the tension as you bring your hands down to your belly button and then up to your forehead for five repetitions. After your fifth repetition place your hands out in front of your body parallel to the ground and cross your left arm over your right arm. Squeeze your chest or pull your Iso-Bow handles apart at sixty to eighty percent of your maximum strength. Keep the tension as you bring your hands down to your belly button and then up to your forehead for five repetitions.

*If you do not have an Iso-Bow try using a towel or rope. Always keep tension, never have slack and always breath, never hold your breath.

Iso-Gym incline pushups

Start from your knees to place your feet inside of your Iso-Gym handles and walk your hands out until your back is straight – remember to keep your core tight and hands shoulder-width apart. Extend your arms straight but not locked and lower yourself with control to make a minimum of a ninety-degree angle in your elbow or all the way to the ground and press yourself back to the straight but not locked arm position. Perform this exercise until you are too fatigued to do another pushup. Incline pushups are included in this killer chest workout because they are an effective technique to develop your upper chest.

Conclusion

Try this killer chest workout designed for muscle growth and developing a full chest with definition and shape. The different exercises you performed throughout this routine focused on different sections of your chest to ensure you are developing your entire chest for complete results. Supersets help you save time while increasing intensity for burning more calories, increasing your heart rate for improved cardiovascular health, and maximize your muscle growth. We hope you enjoy this killer chest workout and most importantly see results and feel the benefits. Keep your head up, stick your chest out, and have confidence as you enjoy whatever life brings next. We are curious to hear how this killer chest workout worked for you. Please leave your feedback in the comments section below and share this free chest routine with your family and friends.

More Killer Workouts:

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Killer Core Workout in Minutes

Killer Back Workout in 5 Minutes

Killer Arms Workout in 10 Minutes

Killer Biceps Workout in 5 Minutes

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