Isometric
A muscle contraction without movement - holding a position against resistance.
Updated
Isometric contractions occur when a muscle generates force without changing length or joint angle. Examples include wall sits, planks, and holding a weight in a fixed position. Isometrics build strength at the specific joint angle trained (plus about 15 degrees), can be useful for rehabilitation, and help develop stability and core strength.
Examples
- Wall sit for time
- Holding bottom of squat
- Plank holds
Compound exercises
Put this into practice with exercises from the library.
Close-Grip Barbell Bench Press
Strength · Barbell
Close-Grip Dumbbell Press
Strength · Dumbbell
Close-Grip EZ-Bar Press
Strength · EZ Curl Bar
Close-Grip Front Lat Pulldown
Strength · Cable
Close-Grip Push-Up off of a Dumbbell
Strength · Bodyweight
Cocoons
Strength · Bodyweight
Conan's Wheel
Strongman · Other
Cross-Body Crunch
Strength · Bodyweight
Common questions
What is Isometric?
A muscle contraction without movement - holding a position against resistance. Isometric contractions occur when a muscle generates force without changing length or joint angle.
What exercises train the Isometric?
Good options include Close-Grip Barbell Bench Press, Close-Grip Dumbbell Press, Close-Grip EZ-Bar Press, Close-Grip Front Lat Pulldown, Close-Grip Push-Up off of a Dumbbell. Each links to a step-by-step guide with demonstration images.
What are examples of Isometric?
Wall sit for time; Holding bottom of squat; Plank holds.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus