Isometric Exercise Examples

How you benefit from isometric exercise depends on what style you use. The first is the isometric exercise where you push or pull against an immovable object. The second type is where you hold a weight steady with out moving it. Both types of isometric exercise are held for a period of time, usually 5 to 10 seconds.

The difference between the two is pushing against an object will increase strength but not increase muscle size. When you use a weight in a static hold, this will increase strength and build muscle. Doing isometrics without the weights has many uses such as a supplement to a weight lifting program or for rehabilitation.

When using a weight for isometric exercises, hold the weight at different points in the normal range of motion. For example if you are doing curls, do a 10 second hold at the bottom, mid range and top positions.

With isometrics the muscle is only strengthened at that part of the movement you are holding the weight, that’s why you should vary the positions. The same would hold true for the bench press and any other exercise.

The same theory holds true for body weight exercises. You can do push-ups and hold at the bottom, mid-range and top positions for 10 seconds. Try Pull-ups this way by pausing at three points on the way up or on the way down. As you get stronger you can hold the weight or push against an object for longer periods of time. If you are not doing isometrics you are missing out on a good supplemental exercise.

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