Weekend Workout: Static Hold Training for Chest, Back and Shoulders with David Lyons

NBC Palm Springs introduces a new strength-building method in this week’s Weekend Workout with David Lyons. Static hold training focuses on building muscle by holding exercises in fixed positions for set periods of time.

Day 1 of static hold training targets the chest, back, and shoulders. Ghazaleh demonstrates the moves using a resistance band. For the chest, she faces away from where the band is anchored, holding the handles with palms up, squeezing the chest for 20 seconds, then adjusting slightly to hold for 15 seconds and finally 10 seconds.

The second exercise works the back. This time, Ghazaleh faces the anchor point, keeping knees slightly bent and arms extended. She pulls back, contracting her shoulder blades, and holds that position for 20 seconds, steps forward slightly for 15 seconds, and then again for a final 10-second hold.

The session wraps up with shoulders. Facing away from the anchor, Ghazaleh lifts her arms straight up with palms down, holding the resistance for 20 seconds, then lowering slightly for 15, and again for 10, keeping the muscles engaged throughout.

This completes Day 1 of static hold training. The next session will focus on legs.

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