This is an example of a contracted position isometric hold, done using the Cable Cross-Over exercise. For chest, this can also be done using a Pec Deck machine.

You'll want to play around with the weight start with to get an idea of how much weight you can hold in that contracted position. The goal is to choose a weight you can hold for about 30 seconds (it's fine if it's a little more or a little less, but a 30 second weight gives you a good balance between a heavy enough load and the ability to get it into position in the first place).

In the video, you'll see the technique I use to get it into position. That's what I find easiest on my shoulders and it allows me to get a heavy weight into position without a problem. Feel free to go with whatever method works best for you.

When using a Pec Deck, you'll likely be using a weight that you could normally do a couple of reps with so you should be able to get it into position on your own like a normal rep.

You'll do 3 sets of a 30 second hold, not going to complete failure but definitely pushing hard.

Take about 2 minutes rest in between holds when doing this static contraction hold.

 

What if you don't have a Cable Cross-Over setup or a Pec Deck and you prefer to do static holds over lockout holds?

 

If you don't have that equipment, I've got a good alternative for you. This is a Push-In Bench Hold.

Essentially, you're going to set your hands as much as you can on the SIDES of a flat bench, then set your feet straight out behind you, then hold the top of a push-up position while pushing as hard as you can INWARDS against the bench sides.

The goal here is to try and crush the bench in between your hands.

I've got my my thumbs and and just a bit of the heels of my hands on top of the bench. The real tension is on the sides.

This can also work quite well with a medicine ball or slam ball, too. The key is to get that inwards-pushing tension and hold, squeezing as hard as you can for 30 seconds.

 

Click here to discover the metabolic conditioning workouts I use to get THIS lean while keeping ALL my strength and muscle mass...