Dumbbell Bench Isometric Hold

DB Bench ISO Hold

Coaching Points

  • Starting Position: Begin the exercise with your arms fully extended overhead. Position your arms at a 45-degree angle from your torso. This starting position helps engage the muscles of the upper back, shoulders, and arms.
  • Quick Lowering: Lower your body quickly and smoothly into the bottom position of the exercise. Maintain control and stability as you descend, focusing on proper form and alignment.
  • Hold the Bottom Position: Once you reach the bottom position, hold it for the prescribed duration of time. This pause helps develop isometric strength and stability in the muscles involved in the exercise, such as the upper back, shoulders, and arms. Maintain proper form and alignment during the hold.
  • Explode Back Up: After holding the bottom position, explode right back up to the starting position. Generate power and force through the muscles of the upper back, shoulders, and arms. Focus on a quick and explosive movement, aiming to return to the starting position with speed and control.