Isometric Bench Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Deltoid
• Pectoralis Major
• Triceps

Holds

• Serratus Anterior
• Rectus Abdominis

Equipment

• Barbell
• Flat Bench
• Squat Rack

Technique

1. Set one pair of safety pins just above chest level to rest the bar on, and a second pair a few inches higher at your sticking point.
2. Lie on the bench under the bar, set your shoulder blades and plant your feet.
3. Grip the bar as for a normal bench press and lift it off the lower pins until it presses against the upper pins.
4. Press up into the pins as hard as you can and hold for the planned time, usually 3–8 seconds.
5. Ease off, lower the bar back onto the lower pins and rest before the next effort.

Cues

• Build to full effort over a second instead of jerking into the pins.
• Keep breathing out in short bursts instead of holding your breath for long.
• Keep the wrists stacked over the elbows.

Common mistakes

• Letting the hips lift off the bench while pushing.
• Setting the upper pins so low that you push from the chest instead of the sticking point.
• Holding the breath for the full effort, which can make you dizzy.

Alternatives

• Pin Press
• Barbell Bench Press