** Static Holds **

[MonStar1023]

Tuna Guy..
Really 3 inches above the chest? I always read around 2-3 inches below contraction..
I dont know thats really confusing to me.. you would think that just below contraction of the arms the chest would be fully contracted but I dont know.

 

[Tuna Guy]

Wherever your weak point is.

Take a weight that takes around 10 reps and give it a try.

 

[shaolin]

I do static contractions without weights as in some martial arts style training. The beauty of these is that you can do them anywhere; at work, on a plane , in a hotel room, etc.

Basically, I contract the target muscle group as hard as I can and hold for maybe 15 seconds and repeat for about 5 reps. My forearms are really starting to pop from doing this.