PALOMARES, CLARENCE MIGUEL M.

BSIT 2YB-2

Isometric Tricep Exercises: How-To,

Benefits & Plan
Including Isometric Tricep exercises or hold in your general triceps workout routine
may be the best way to increase strength and muscles growth.

The isometric exercise is also known as static hold exercise, where you need to hold
in the fixed position for the desired amount of time.

For example, if you’re doing triceps kickback static hold, extend your arms behind
you to contract triceps muscles and hold for 15 to 20 seconds and then lower to the
start. That will be your one repetition.

Tricep Isometric Exercises At Home

1. Triangle Push-Up Isometric Hold
When you have no equipment, but still want to work on Triceps muscles, you can try
diamond push-ups.

You can try this at home. Adding isometric diamond pushup hold in your general
workout routine increase strength and develop muscles.
PALOMARES, CLARENCE MIGUEL M.
BSIT 2YB-2

Here are the simple steps you can follow to do isometric Triceps hold

 Get on your all fours, extend your legs behind and get into a push-up
position.
 Keep your hands close to each other to make a triangle.
 Fully extend your arms to engage your triceps and hold in this position
for 15 to 20 seconds and then finish it.
 Do 6 to 8 repetitions.

2. Dumbbell Kickback Tricep Hold

If you’re one of the fitness freaks who love to workout with dumbbells then dumbbell
kickback triceps hold may be the best isometric triceps exercise for you.
Doing kickback hold after or during the normal movement can help you build strength
and muscles.

For example, if you’re performing three sets of 10 reps each of dumbbell kickback,
you can do triceps hold after each 5 reps for 10 to 20 seconds.

But if you want to do it separately you can also do that.

PALOMARES, CLARENCE MIGUEL M.
BSIT 2YB-2

Here’s how to do dumbbell triceps isometric hold

 Grab a lightweight dumbbell with your right hand with a neutral grip,
palm facing your body.
 Slightly bend your knees and lean your torso forward. Keep your other
hand on your knee or take the support of something.
 Now extend your right arm behind you so that your triceps got fully
engaged and hold in this position for 10 to 15 seconds.
 Lower it down and repeat with your left arm. Do as many reps as you
like.
3. Single-Arm Triceps Press Isometric Hold With Towel
Like isometric bicep towel exercises, you can do towel press isometric hold for
triceps. Although It won’t be as effective as resistance tricep workouts. However, it
can help you maintain your strength.
PALOMARES, CLARENCE MIGUEL M.
BSIT 2YB-2

How to do one-arm towel press hold

 Pick a long towel, and lay down on the mat, place one end of the towel
under your back and hold the other hand with your right hand.
 Keeping your other arm at your side, extend your right arm fully so that
your triceps muscles got fully contracted.
 Hold in this position for 10 to 15 seconds and then lower it down and
repeat with your left arm.
 Do as many reps as you like.

4. Chair Dips Hold

Chair Dip is one of the best tricep workouts you can do at home. And you can do
isometric holds for triceps at a desk, chair, bench, or dining room table.

To perform Triceps dip hold

 Sit up tall on a chair, keep your arms straight at your sides and firmly
place your palms on the chair. Spread your legs in front of you, and keep
your feet properly on the ground.
 Now, push your hands into the table as hard as you can until your arms
are fully extended. And hold in this position for 10 to 15 seconds and
then return to the start.
 Repeat for the desired amount of time.
PALOMARES, CLARENCE MIGUEL M.
BSIT 2YB-2

Isometric Tricep Hold Exercises At The Gym

5. Tricep Dip Isometric Hold
Bar dip hold for Tricep is one of the most effective isometric Tricep exercises. It
doesn’t only increase your strength but also improve your grip strength. Other than
triceps, bar dip hold engages shoulder and core.

To perform the Tricep dip hold

 Grab the handle of the bar, and lift yourself off the ground.
 Fully extend your arms and slightly lean your torso forward, so that your
triceps got fully engaged.
 Hold for 15 to 20 seconds and then land your feet on the ground.
 Do as many reps as you can.
PALOMARES, CLARENCE MIGUEL M.
BSIT 2YB-2

6. Isometric Tricep Pushdown Hold

Cable Tricep extension is one of the important tricep exercises. And adding isometric
hold to it may help you grow your muscles.

Here’s how to do push-down isometric hold for triceps

 Set the weight and adjust the bar to a chest level.
 Stand in front of the tricep pushdown cable machine and grab the small
cable bar with an overhand grip. You can also use rope attachment.
 Keep your elbows tucked at your side and push the bar down and hold
for 15 to 20 seconds and then reverse back to the start.
 Repeat this hold as many times as you like.

7. Isometric Dumbbell Triceps Extension

Isometric tricep extension can help you build strength as well as increase the holding
ability that can help you in other triceps exercises.
PALOMARES, CLARENCE MIGUEL M.
BSIT 2YB-2

To perform tricep extension static hold, pick a heavy dumbbell and hold the one end
tightly from both hands. Extend your arms fully overhead to feel contraction in your
tricep muscles. Hold for 15 to 20 seconds without bending your elbows and then
safely lower the dumbbell.

Repeat as many times as you like for the desired amount of time. You can do this hold
both in the sitting and standing position.

Benefits Of Tricep Isometric Exercise

Like other strength training, Isometric triceps exercise also has a couple of benefits,
such as;

Strength And Mass

Isometric exercises may not be as effective as weight training, but it also strengthens
your muscle and increase muscle mass. Additionally, Isometric exercises increase
bone strength and tone your tricep muscles.

Isometric exercises recruit a greater number of muscle fibers within the triceps than
traditional triceps strength training exercises.
PALOMARES, CLARENCE MIGUEL M.
BSIT 2YB-2

Safe And Effective For Injuries

Isometric exercises are safer than other strength training because your muscles
are seldom injured during Isometric holds. Additionally, isometric exercises can be
used to improve muscle after injury.
Isometric Tricep Workout Plan
 Triangle Push-up Isometric Hold
 3 sets of 15-20 seconds each.
 Chair Dips Hold
 3 sets of 15-20 seconds each.
 Dumbbell Kickback Tricep Hold
 3 sets of 15-20 seconds each.
 Towel Press Isometric Hold
 3 sets of 15-20 seconds each.
 Isometric Dumbbell Triceps Extension Hold
 3 sets of 15-20 seconds each.
 Isometric Tricep Pushdown Hold
 3 sets of 15-20 seconds each