Isometric Exercises for Your Triceps

Isometric exercises are performed when a muscle is contracted and held for a set period of time.They are performed with little to no movement and are primarily used for rehabilitation. Isometrics are very convenient because most exercises can performed without weights or machines, including those for your triceps muscles. Isometric exercises aren't recommended for people with high blood pressure or heart problems.

  1. Benefits

    • Isometric exercises put little to no stress on your joints. Because of this, they are great for rehabilitation. They can improve bone density, minimize arthritis and decrease the risk of osteoporosis. They are also great for building strength, burning fat and increasing muscular endurance. Isometrics are also very convenient because they don't require a lot of time to perform.

    Triceps Hand Press

    • This exercise requires no equipment. Stand straight with your feet shoulder-width apart. Place your palms together in front of your chest with your fingers pointed up. Next, press your hands together until you feel a contraction in your triceps. Hold the position for 10 seconds, release the tension and then repeat.

    Triceps Pushup Plank

    • This exercise requires no equipment. First get into pushup position, but position yours hands slightly less than shoulder-width apart. Second, squeeze your core and keep your back straight. Next, lower your body as if you were doing a normal pushup, but hold your body in the lowered position. Maintain the position for 10 seconds, return to the starting position, then repeat.

    Towel Stretch

    • You will need a towel to perform this exercise. First, stand up straight with your feet shoulder-width apart. With your elbow bent, drop a towel behind your back. With your other arm, reach back and pull the bottom of the towel until your feel a contraction in your upper arm. Hold this position for 10 seconds, then repeat for the opposite arm.