Isometric Hold Push-up Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Isometric Push-up Hold
Visualised Target Muscle Groups
Front
Back
How to: Isometric Hold Push-up
- Begin in a plank position with your hands slightly wider than shoulder-width apart.
- Lower into a push-up but stop halfway and hold that position.
- Keep your body straight and hold for the desired time without letting your hips drop.
Common Mistakes
- Letting the hips sag or rise excessively.
- Not maintaining proper alignment of the body.
- Holding the position for too long can lead to fatigue before proper form can be maintained.
Modifications
- Perform the hold on your knees instead of your toes for reduced intensity.
- Use a bench or elevated surface to decrease the range of motion.
Tips
- Keep your body in a straight line from head to heels.
- Engage your core throughout the hold to maintain stability.
- Focus on controlled breathing while holding the position.
Isometric Hold Push-up Alternatives
Tags
chest
strength
push-up
core stability
isometric
body weight
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