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    Upper Body Strength and Workout Exercises Isometric Exercises For Upper Body

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    707 Luciel
    This document provides instructions for several upper body isometric exercises, including: 1) Body weight resisted tricep push extensions, breakfast table isometric bicep curls, and close grip isometric push-ups to work the triceps and biceps. 2) Push up hold exercise to condition the pectorals, deltoids, triceps, back muscles, and arms by holding different positions of a push up. 3) Scapular wall hold and prayer pose exercises to strengthen the back muscles and pectorals through isometric contractions held for 10-30 seconds.

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    Upper Body Strength and Workout Exercises Isometric Exercises For Upper Body

    Uploaded by

    707 Luciel
    517 views9 pages
    This document provides instructions for several upper body isometric exercises, including: 1) Body weight resisted tricep push extensions, breakfast table isometric bicep curls, and close grip isometric push-ups to work the triceps and biceps. 2) Push up hold exercise to condition the pectorals, deltoids, triceps, back muscles, and arms by holding different positions of a push up. 3) Scapular wall hold and prayer pose exercises to strengthen the back muscles and pectorals through isometric contractions held for 10-30 seconds.

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    Physical Education

    Original Title

    Isometric_Exercises_for_UPPER_BODY

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    This document provides instructions for several upper body isometric exercises, including: 1) Body weight resisted tricep push extensions, breakfast table isometric bicep curls, and close grip isometric push-ups to work the triceps and biceps. 2) Push up hold exercise to condition the pectorals, deltoids, triceps, back muscles, and arms by holding different positions of a push up. 3) Scapular wall hold and prayer pose exercises to strengthen the back muscles and pectorals through isometric contractions held for 10-30 seconds.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    517 views9 pages

    Upper Body Strength and Workout Exercises Isometric Exercises For Upper Body

    Uploaded by

    707 Luciel
    This document provides instructions for several upper body isometric exercises, including: 1) Body weight resisted tricep push extensions, breakfast table isometric bicep curls, and close grip isometric push-ups to work the triceps and biceps. 2) Push up hold exercise to condition the pectorals, deltoids, triceps, back muscles, and arms by holding different positions of a push up. 3) Scapular wall hold and prayer pose exercises to strengthen the back muscles and pectorals through isometric contractions held for 10-30 seconds.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 9

    Upper Body Strength and Workout Exercises

    Isometric Exercises for Upper Body


    Isometric Exercises for Upper Body
    Isometric Exercise: Body Weight Resisted Tricep Push
    Extensions
    • 1.Clasp your hands together tightly and raise the
    right hand.
    • 2.Bend the right arm and resist it from
    pushing with the help of the left hand.
    • 3.Work against the load of this pulling force of the
    left hand by extending your right arm in the
    upward direction. Squeeze hard to feel the burn in
    your triceps.
    • 4.Hold the contracted position for 10 seconds and
    perform three more sets of 10-12 repetitions each.
    Isometric Exercise : Breakfast table isometric biceps
    • Find something heavy and
    still, unmovable.
    Something like a table
    would do, where you
    should be able to hold
    onto the object without
    moving it.
    Breakfast table isometric biceps
    • 1.Stand ahead of the table and with a shoulder width
    stance, hold underneath the table.
    • 2.As if you are lifting the table, start building up tension in
    your arms. The amount of pressure exerted should be a
    simulation of the pressure exerted while performing
    dynamic bicep curls.
    • 3.After holding on to that position, your arms will start
    wobbling and pain will build up. It is your body responding
    to the isometrics.
    • 4.Keep the stable position for 30 seconds and release
    slowly. Perform two more sets of 5-6 reps each.
    Isometric Exercise: Close grip isometric push-ups

    • 1.Assume a push-up position with your arms


    apart at narrower width than the shoulder
    width.
    • 2.Push your body down, exerting pressure on
    your triceps muscles and hold in that position
    for 10-15 seconds. Gradually lift yourself up.
    • 3.Make sure the motion is controlled. The
    more practice you do, the better you will get
    at close grip isometric push-ups.
    • Tip: If you struggle in doing this exercise, put
    your knees down on the floor and start off.
    Isometric Exercise: Push Up Hold

    • The best isometric workout is push up hold that helps


    in complete conditioning of the upper body – right from
    the pectoral muscles to the deltoids and triceps. It also
    helps in toning the chest, shoulders, back muscles and
    arms. Begin in the plank pose and push your torso up
    with the help of your arms keeping your core engaged
    and squeeze your glutes, quads and adductors.
    • Hold the pose for 5 to 6 seconds at the top then slowly
    lower your body and hold it at the middle position for 5
    to 6 seconds and again hold the pose at the bottom
    position for 5 to 6 seconds. Repeat the push ups 10 to
    15 times at a stretch by pausing at the top, middle and
    bottom every time.
    Isometric Exercise: Scapular Wall Hold
    The scapular wall hold is a common isometric workout that is
    included in many workout routines. It helps in working the important
    muscles of the back and reduces the risk of injuries and strains.
    • Stand straight with your back touching a wall.
    • Move a few inches forward and touch your elbows to the walls by
    bending them at 90 degrees angle.
    • Now lean back on the wall while pressing your chest out, but don’t
    let your back touch the wall.
    • Rest your head on the wall and pinch your shoulder blades back
    and down while squeezing your glutes and keeping your core
    engage.
    • Count till 30 seconds and come back to the starting position.
    • Repeat it 10 to 15 times at a stretch.
    Isometric Exercise: Prayer Pose
    • This isometric exercise won’t
    necessarily make you move more,
    but it can help strengthen your
    pectoral muscles.
    • Place your hands together at the
    center of your chest.
    • When you squeeze your chest
    muscles, press your palms together
    as hard as you can.
    • Hold this pose for 10-20 seconds
    and repeat it 3-4 times.

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