The Poor Man's Chest Workout

If you're looking for a good chest workout, but can't invest hundreds (or thousands) of dollars in fitness equipment and don't have the time to run to the gym 4 days a week (especially if you're married with young children), read on.

A secret weapon in the fitness arsenal of many super athletes (like Bruce Lee) is isometric exercises. Isometric exercises involve muscle contractions against an immovable object like a wall, or even another body part. Isometrics were made popular in the early 20th century by Charles Atlas, a former weakling who allegedly built muscle by simply performing "dynamic tension" exercises. While some in the body building community doubt this claim (he supposedly lifted weights also), the value of isometrics can't be underestimated, especially with regards to chest exercises.

They're ideal because they can be performed anytime, anywhere. For example, a very common isometric chest exercise is a palm press. This is where you press your palms together (as if you're praying), exerting as much force as possible. It is an incredibly effective way to build your chest and shoulder muscles. Once you get the hang of it, another variation of this workout is to simply extend your hands in front of you while still pushing together as hard as you can. This will further isolate your chest. These exercises should be done with as much force as you can muster for as long as you can.

If you've never tried isometrics before, you should seriously add it to your chest workout routine. Because if you do it right, it'll be the cheapest chest exercise you've ever done... and trust me, you'll notice results.


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