10 Seconds To A BIGGER Chest!

Try These 10 Second Reps To Build A Bigger Chest!

If you would like to build a Bigger More Muscular Chest than you should try the The 10 Second Timed Flat Dumbbell Bench Press!

This is one move that you can use at the end of your next chest workout as a Killer Exercise To Pump Your Pecs!

To perform this exercise, take a pair of dumbbells that are 50% of a poundage you normally use for 10 reps in the dumbbell bench press.

So, to keep the numbers simple, if you normally use 100 pound dumbbells for 10 reps, use only 50-pounder’s for this timed dumbbell bench press.

Perform only one set of this move at the end of your chest workout. Begin by pressing the dumbbells to arms length and lockout above the chest and do a static hold for 10 seconds, then lower the bells to the chest and hold them at the bottom for a 10 second static stretch.

Now immediately press the dumbbells to arms length and repeat the described cycle for a total of 3 minutes. There is no rest in between the timed 10 second cycles. Just keep going for a total of 3 minutes.

Click PLAY To Watch A Video
Showing The 10 Second Timed Dumbbell Bench Press!

Note: if you are on an iPad and can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here

The 10 Second Timed Flat Dumbbell Bench Press is a Killer Exercise To Pump Up Your Pecs. Give it a try and leave me a comment below letting me know how it works for you!

Click Here To Learn More Killer Tips For Increasing Your Bench Press & Building Bigger Pecs…

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About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you... lee@leehayward.com


  • Interesting. Will have to give that a shot and report back.
    I’ve always rotated in a burnout set to exhaustion at the end of every 3rd chest day or so to shock the muscles, but haven’t tried a timed muscle stimulation like this. Can imagine it works really well.
    I guess you can teach an old dog new tricks.
    Thanks for the post.
    P.S. recognize the radio station in the background of the Youtube clip. Good one.

  • KeithR

    This seems a lot like the Bullworker isometric regime I followed years ago, but with weights. Now I’m older and fatter I’ll try this in the gym as a start!

  • ramesh

    hey lee what say we use the same pattern on push ups.

  • ramesh,

    Absolutely, you could do the same style of time under tension training with push ups as well.