What is isometric push-ups are and how are they useful?

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

After watching the film "Edge of Tomorrow" and finding a small inconsistency in it, I decided to re-read the book on which it was filmed. In the book, I also found the answer to my second question: what did Emily Blunt do during training? It turns out she was doing isometric push-ups - a type of push-up that builds endurance, strengthens the muscles and makes them stronger and more voluminous.

Isometric push-ups are often included in strength training and strength yoga, rehabilitation programs or special military training programs, and personally I believe that they are completely undeservedly supplanted (it also belongs to the category of isometric exercises), which literally flooded all social networks. It's time to restore justice.;)

What is isometric push-ups

So, isometric exercises are strength training, during which the length of your muscle does not change, the joints do not move. You just freeze in a certain position for a certain amount of time. They develop endurance, tone, strengthen muscles and increase their volume. Isometric exercises are part of a variety of strength training and military training programs.

We already talked about the bar, now let's talk about isometric push-ups. Basic version for beginners:

• Stand in the starting position for push-ups (emphasis on arms, legs together, palms slightly wider than shoulders, stomach pulled in, there are no deflections in the lower back).
• Begin to lower yourself as you would for a regular push-up, and linger halfway to the floor for a set number of seconds.
• An option for girls is to do push-ups from the knees.

During isometric push-ups, the chest, triceps, abs, lower and middle back are included in the work.

Isometric push-ups can be varied and complicated by changing the position of the arms, alternately raising the legs, or adding other simple changes. For greater clarity, I have prepared several videos for you with a demonstration of different options.

Video

The position of the hands can be different: you can put your hands shoulder-width apart and place your elbows along the body; slightly wider than shoulders and elbows to the sides; emphasis on the palms, fingers or fists.

You can also add isometric push-ups to the standard ones. For example, we did push-ups 10 times, then we made a spring for 8 counts and then froze for another 8-16 counts.

The time that you can stand like this should be increased gradually, as is the case with the plank. For example, there is an option with three isometric exercises (squats, push-ups and plank), in which you need to stand for five minutes, moving from one to the other. You can start by setting a goal - to stand in isometric push-ups for 30 seconds, and then increase the time to a minute. Well, then to set your own records - it all depends on your perseverance and willpower.;)