The Iso- Pushup by Brad Kaczmarski

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What if I told you I could increase your shoulder health, stability, power, and strength, all in as little as a minute and thirty seconds, three times a week? What would you call me?

Wait, there's more.

What if I said you could do this without even having to move? Now what would you call me? A liar, a cheat, a conman? Or worse, an infomercial trainer?

Well, if you can get past calling me that — along with trusting me — I'll forgive you and tell you how it can be done.

It's as simple as this:

An Iso hold is the most basic part of training. You simply lower yourself down into the 90 degree, or bottom position of a push-up, and hold it for as long as you can. (You can actually hold in a variety of positions, but I'm focusing on this one position in this article.)

Stupid, right?

Easy, right?

Try it. It's extremely versatile, and you can do this along with your current program.

In fact, don't change anything you're currently doing. Simply add the Iso push-up. This won't offset your current program. You may get a little sore the first time, but you'll be fine after that.


What To Expect

Iso push-up

A slightly tougher iso-hold.


Parameters

I feel that a minute and a half is a pretty good duration that'll develop optimal stability.

Once you've progressed to that you can:

Do this three times a week on non-upper body pressing days.

You can eventually try the Iso-hold for other movements such as Bulgarian squats, dips, and inverted rows, but stick with the push-up position for now.

Hold it!

Hold it!


Conclusion

In reality, you've probably played around with something like this before — spent a few seconds holding a weight here or there — but never performed it in a structure manner long enough to reap the benefits.

What I want you to do, however, is categorize it, perform it with progression, and give it a place within your program.

By adding in this simple exercise and giving it parameters, you'll feel healthier, stronger and more stable than you've ever felt in your bench pressing life. Sounds to good to be true? Give it a try.

© 1998 — 2008 Testosterone, LLC. All Rights Reserved.


Submitted by DMorgan on Sat, 02/09/2008 - 6:30pm.

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