In this lesson, you will learn how to perform an isometric push-up. This exercise involves holding a push-up at a specific point to train your chest muscles isometrically.
Isometrics are exercises where no movement occurs. For more information on isometric strength training, click here. You can also find additional isometric and plyometric exercises in Track and Field Main.
Description: Isometric Push-Up
Keep your back straight or slightly rounded and engage your abdominal muscles. Do not let your hips sag. Place your hands slightly less than shoulder-width apart, with your fingers pointing straight forward.
Rule of thumb: When your upper arms are horizontal and in line with your shoulders and elbows, and your elbows are bent at 90°, you achieve the ideal hand placement. Viewed from the side, your wrists, elbows, and shoulders should form a vertical line.
It is recommended to perform the isometric push-up with your chest about one inch from the floor (or with your elbows bent 90° and upper arms horizontal). Of course, you can also extend or bend your arms more.
Remember: Isometric exercises only strengthen muscles at the exact angle in which the position is held. Therefore, an isometric push-up with your chest close to the floor differs from one performed with the arms almost fully extended.
Trainer Advice: Isometric Push-Up
Warm up your shoulders and elbows, or do a few regular push-ups before starting.
Lower push-up positions are harder to maintain than higher ones.
Related Topics: Isometric Push-Up
Videos: Isometric Push-Up
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