Using Static or Isometric PUSHUPS to Improve Strength [ Video ]

Well isometric exercises are useful to perform when the individual wants to strengthen the muscle at a particular angle. We also know that based on the law of specificity, dynamic movements and eccentric only muscle action do not provide this advantage.

With regards to the pushup exercise, there are points throughout the range of motion where the weight supported by the shoulders and arms fluctuate. For example, when the individual is positioned in the "up" pushup position for the traditional pushup, s/he is supporting approximately 69% of his/her bodyweight. In the "down" position, the individual is supporting approximately 75% of his/her bodyweight. During the modified pushup "up" position, the individual is supporting approximately 54% of his/her bodyweight and in the modified pushup "down" position the individual is supporting approximately 62% of his/her bodyweight. From these percentages we know that the "down" position is where the individual will feel most of the resistance of both traditional and modified pushup exercise variations. It has also been evidenced that the axial forces placed on the elbow are greatest when the individual is about to ascend from the "down" pushup position. Given this information, individuals who want to increase their pushup performance should strengthen their muscles at the angle where the bodyweight and elbow forces are at their greatest. The "down" pushup position is also the sticking point, for many people. It is the point where the individual who is performing the pushup exercise begins to experience muscle fatigue. Strengthening the muscles via Isometric training or functional isometrics at this angle may decrease the rate of muscle fatigue.

- Although Isometric exercises are beneficial for strengthening your muscles, it is necessary for you to be aware that isometric exercises can also increase blood pressure. This should be a concern to individuals who have been diagnosed with hypertension. It is necessary to continuously breathe throughout your mouth during the performance of isometric exercises.

- Additionally, because this exercise provides strength gains specific to the angle of the muscles, (up to 20% to nearby joint angles), this exercise limits your ability to strengthen your muscle at other angles, unless isometrics are performed at other angles. While this may be beneficial, it may also be time consuming.

Fortunately, for the purpose of improving your pushup performance, we are able to identify the area where the muscle in under the greatest tension so that we can strengthen the muscles at that angle (i.e. right before raising your body from the "down" pushup position.

Before recommendations are made for training, let's discuss briefly the two types of isometric modes that can be used to help you strengthen your upper extremity muscles.

The first mode is submaximal. This mode is easier to execute because it doesn't require assistance. The submaximal mode requires you to lower the upper body to the down pushup position and just before ascending, hold the Static muscle action for an extended period of 10 to 30 seconds. Note that as you continue to perform this mode of exercise, muscular endurance will develop and you will be able to hold your Static position longer.

The second mode is maximal. This mode is more challenging than the submaximal and requires the assistance of a partner. For this mode, the participant would lower his/her body to the down position. At that point the participant's partner would apply resistance with his/her hands to the participant's upper back while the participants attempts to raise his/her upper body back to the up position. The resistance needs to be greater than the individual's ability to raise his/her body from the down position. Given the increase in resistance, the Static hold for the maximal pushup should be up to 6-10 seconds. As with the submaximal mode, as the participant develops muscular endurance, s/he will be able to hold the maximal mode longer.

The isometric training method may be used to improve muscular strength, endurance, and core stability. The submaximal mode is suitable for beginners who are not able to perform a single pushup to experts who can perform many pushups. Beginners may want to begin this exercise by holding the isometric muscle action in the "up" pushup position while individuals who may have had pushup training experience may begin with the "down" position using submaximal or maximal modes.

Isometric Submaximal Pushup Training Program

Before you attempt this pushup training recommendation, please seek medical clearance from your physician or health care provider. Again, persons with hypertension should be cautions when performing isometric exercises.

Note this training recommendation is not to replace your current pushup training program. It is only designed to supplement it. In other words, add these sets to your current pushup routine.

Day 1 - Monday

Set 1 - hold isometric muscle action for 10 to 30 seconds while breathing throughout your mouth continuously
Rest 1 to 2 minutes

Set 2 - hold isometric muscle action for 10 to 30 seconds while breathing throughout your mouth continuously
Rest 1 to 2 minutes

Set 3 - hold isometric muscle action for 10 to 30 seconds while breathing throughout your mouth continuously (Optional)
Rest 1 to 2 minutes

Set 4 - hold isometric muscle action for 10 to 30 seconds while breathing throughout your mouth continuously (Optional)
Rest 1 to 2 minutes

Day 2 - Wednesday
Repeat Day 1

Day 3 - Friday
Repeat Day 1

Continue this resistance exercise for 4 to 6 weeks

Please make sure that you breathe throughout the entire exercise.

You may also time yourself while performing this exercise to judge your progress. In the video demonstration, I have elected to use the Static cadence that counts to 16. What this does for me is identify my progress by the number of counts I can hold the static action. This is ideal to use so that you will not have to count or watch a clock for the number of seconds.

Donkers MJ, An KN, Chao EY, Morrey BF. Hand position affects elbow joint load during push-up exercise. Journal of Biomechanics;26: 625-32, 1993.

Roig, M., O'Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., Reid, W.D., 2009, "The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis", British Journal of Sports Medicine, Volume 43, pp. 556-568.

Suprak, DN, Dawes, J, Stepheson, M.D., 2010 "The effect of position on the percentage of body mass supported during traditional and modified push-up variants. Journal of Strength conditioning and Research 25(2): 497-503, 2011.