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Isometric Pushup
In this lesson you will learn how to do an isometric pushup.
That's when you hold a pushup at a specific point to train your chest
muscles isometrically.
Isometrics -> Exercises where no motion is involved.
For more information
on isometric strength training, click
here.
Find isometric and plyometric exercises at track
and field main.
Description: Isometric Pushup
- Keep your back straight or slightly rounded and
contract your abs slightly.
Don't let your hips hang. The hands are a bit less than 2 shoulder
widths apart and
the fingers point straight forward.
Rule of thumb:
When your upper arms are in a horizontal line with your shoulders and
your
elbows, and you flex your arms 90°, you get the perfect distance
for your hands.
When viewed from the side, the wrists, the elbows and
the shoulders are in a vertical line.
I recommend you do the isometric
pushup with your chest about one inch from the floor
( or with the
elbows bent 90° - upper arms
horizontal ), but of course you can also
extend or bend your arms more.
Keep in mind that isometric strength exercises only train your muscles
at the exact
angle where the isometric position is held. That's why an isometric
pushup with the chest
close to the floor is different to an isometric
pushup with the arms almost extended.
Trainer advice: Isometric Pushup
- Recommended time span for the isometric pushup:
15 - 30 seconds.
2 to 3 sets per workout.
- Warm up your shoulders and your elbows or do a few pushups before
you get started.
- Low pushup positions are harder to hold than
higher positions.
Related topics: Isometric Pushup
Videos: Isometric Pushup
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