Isometric Exercises Examples

Below are some simple isometric exercises examples that you can try. Isometric exercises are somewhat of a lost art, having been replaced by newer forms of fitness such as weight lifting and using fancy machines. To most people, these exercises appear to be too simple to be truly effective, not to mention old fashioned. However, nothing could be further from the truth. When done with your full attention and maximum effort, you can achieve incredible gains in fitness with isometrics.


When trying these isometric exercises examples, the key thing is to really focus on what you're doing. If you are not focusing your mind on what you are doing, you will be seriously handicapping yourself in your efforts to achieve results. In order to demonstrate this fact, try the following isotonic exercise. You will be performing the exercise the same way each time, but you will be using your mind differently each time. Does this lead to different results? You tell me :) 

Isometric Exercises Examples #1 - Back Training

While standing, reach up with straight arms and imagine that you are grabbing onto a couple of ropes. Imagine that these ropes are wrapped around two pulleys and are further tied to two huge granite boulders on the ground. Now, keeping your arms straight, pull these ropes down until your arms are straight by your sides. Imagine as you do so that you are raising the huge boulders off the ground. As you do so, you should be contracting your back and lat muscles with the effort. Do a few repetitions of this "boulder lifting" exercise.

Now, try this exercise again, but this time imagine there is an exercise machine in front of you with a couple of pads. By reaching forward with straight arms, you can place each arm flush on each of the pads. Each pad has a fulcrum right next to your body, so that it is possible to push them down and bring them to a position right beside you (parallel to your legs). Begin to push those pads down, imagining that you are rotating them down and back as you bring your arms to your side. Do a few reps of this. Can you feel a difference in the way you have channeled resistance? Never doubt the power of the mind, or its role in proper training. Working the old brain muscle is often just as important, if not more so, than working the muscle in question!


Bend your arms and place your hands together in front of your chest. Breathe deeply inwards as you count for 4 seconds. As you count, you want to increase the pressure on your hands from nothing to maximum intensity. Once you reach the 4 second mark, slowly exhale the breath as you keep pressing your hands together with maximum effort for 7 to 10 seconds. When you exhale, keep your teeth clenched and make a "sssssss" sound as the air leaves your mouth. Always focus your mind on your chest muscles. Visualize them getting stronger in your minds eye. Once you reach 10 seconds, release the pressure from your hands and breathe deeply.


Stand tall and straight with your feet hip distance apart and your toes pointing forward. Keep your knees slightly bent and keep your abs tucked in tight. Tilt your head back as far as you can while placing the interlocked fingers of your hands on your forehead. Begin to breathe deeply for 4 seconds. As you do so, start to bring your head forward as if you wanted to touch your chin to your chest. However, your head will not move as you are resisting this motion with your hands. Once your reach the 4 second mark you should have achieved maximum tension between your hands and neck. Hold this maximum tension for 7 to 10 seconds as you slowly exhale your breath through your clenched teeth, making a "sssss" sound. When completed, slowly relax and raise your head forward as you breath gently for 3 to 4 seconds.

Remember To Exercise The Neck!

This last exercise is particularly important and it's something I really emphasize in my "POWER ISOMETRICS" training course. Your neck has a very important job to do, which is to support your head. However most people have weak necks. This can lead to health problems like migraines and headaches. With time your head can also slope forward, pulling the shoulders with it. This leads to poor posture as we age. Having a strong neck it vital (and I haven' even mentioned injury prevention). If your following an exercise program that DOESN'T include neck exercises, I suggest you find a new program.



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