Isometric exercises are a fun way of squeezing out a workout when you are short on space and don’t really feel like doing any heavy lifting. You just use your own body and stuff you have lying around. You can use a wall, your couch, and even the floor. It will be more than enough for you to pack on some muscle and strength.
Legendary circus strongman Alexander Zass used isometric training to get super strong. He got so strong that during the first World War, he was captured by the Russians as a POW multiple times and he just kept bending the bars and escaped.
How did he do that? Well, as a part of his training, he used isometric training against the cell bars to stretch and squeeze them until he was strong enough to break his chains and bend the bars. On top of all that, he was also able to do this:
There are other numerous examples of guys using isometric training to get crazy strong. Bruce Lee did it and his one-inch punch sent guys flying across the room.
So, let’s take a look at some isometric exercises you can incorporate into your workout or even build an entire workout around them.
Best Isometric Exercises For Strength Gains
1. Bicep Curls
The guy in the picture is not exactly the most ripped dude on the planet, that much is granted, but we aren’t here to ‘mire dudes.
This is how this goes down, stretch your arm out as you would when doing a bicep curl, then place the palm of your other hand onto the outstretched arm’s palm. Put a downward pressure on your “curling” arm and start doing bicep curls. Vary the amount of pressure for the amount of resistance you wish to have for the curls.
2. L-Sit Pull-Up Bar Holds
Hang from a pull-up bar and raise your legs to an L-sit position and hold it as long as you can. This will build up your quads, back, lats, arms and of course, your core.
Good ol’ planks. When it comes to core strength nothing beats the plank. There are dozens of variations of them. Side planks, push-up planks, one handed plank, elevated planks — you name it!
For starters master the basic variation, the elbow plank. Lie on your elbows and make sure your body is as straight as an arrow. Then hold the position for as long as you can.
4. Wall Sits
This is a great quad exercise and it’s very simple to execute. All you need to do is stand against a wall in a sitting position and hold that position. Your quads will begin to burn fairly fast but, the bigger the burn, the better the results.
5. Chest Squeeze
This will give your chest a great pump if done correctly. Extend both of your arms in front of you, your elbows slightly bent, and your palms extended. Now start pressing your palms against each other as hard as you can.
Do these presses for four to five seconds and three sets. Your chest will get a serious pump after a few sets of these.
6. Pull-Up Bar Hangs
Grab a pull-up bar and just start hanging from it. It will give you the same effect as doing regular pull-ups, but with an even greater arm pump because of the time sent hanging from the bar. It’s excellent for grip strength and it will give you healthy shoulders.
7. Wall Push-Ups
This one sounds silly but bear with me here. Stand against a wall and start pushing against it, just like in those lame Chuck Norris jokes. Your arms and chest will get a great pump and build up some serious strength if you do it long enough and often enough.
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