TSC Chest Press (Timed Static Contraction)

This is an overcoming isometric exercise. There is no movement only contraction against an immovable object. The exercise last 90 seconds broken down into three 30’ phases. I am using the “forearm forklift” and a wooden doll rod.

Phase 1: 30’ muscular contraction at 50% effort.

Phase 2: 30’ muscular contraction at 70% effort.

Phase 3: 30’ muscular contraction as hard as you feel that you can safely contract or “as hard as you dare”.