Overcoming versus yielding[edit]

In an overcoming isometric, the joint and muscle work against an immovable object. In contrast,
in a yielding isometric, the joint and muscle are held in a static position while opposed by
resistance.
In the context of the bench press, an example of a yielding isometric would be holding the bar at
a given place even though it could be pressed higher, and an overcoming isometric would be
pressing the bar up into the safety guards of a squat cage that prevent pushing the bar any
higher.
The distinction is that in a yielding isometric, one is pressing roughly the exact amount of
pressure needed to negate the resistance, neither dropping nor lifting it, whereas in an
overcoming isometric, one can be exerting more force and simply unable to move it. The yielding
wavers slightly into concentric and eccentric actions due to inexact control, whereas the
overcoming isometric is more purely isometric and can involve more variation in the force used,
since one can press harder without the bar moving.

Unweighted[edit]
In overcoming isometrics, subjects can safely do 100 percent effort, and continue with 100
percent available effort as strength is depleted, allowing longer time under (maximum volitional)
tension.[citation needed]

Weighted[edit]
Yielding isometrics allow measurable progress. Free-weight enthusiasts tend to believe the "back
pressure" of real weight is superior for building strength, possibly triggering a productive "fight or
flight" response.[citation needed] However, the extremely heavy weights needed by advanced subjects
can be an inconvenience, and present a risk of injury.

Definition[edit]
An isometric exercise is a form of exercise involving the static contraction of a muscle without
any visible movement in the angle of the joint. The term "isometric" combines the Greek words
"Isos" (equal) and "metria" (measuring), meaning that in these exercises the length of the muscle
and the angle of the joint do not change, though contraction strength may be varied.[2] This is in
contrast to isotonic contractions, in which the contraction strength does not change, though the
muscle length and joint angle do.

Isometric resistance[edit]

Plank

Resistance in isometric exercises typically involves contractions of the muscle using:

 The body's own structure and ground

 Structural items (e.g., pushing against a fence)
 Free weights, weight machines, or elastic equipment (e.g., holding a weight in a fixed
position)
 kBox type of isoinertial device
 Pressure-plate-type equipment that has a digital display of maximal force.
Depending on the goal of the exercise, the exertion can be maximal or sub-maximal.

History[edit]
Isometric exercises are thousands of years old,[citation needed] with examples listed from the static
holds in certain branches of yoga or oriental martial arts.
Isometric exercises were first brought to the modern public's attention in the early days
of physical culture, the precursor to bodybuilding. Many of the great bodybuilders of the day
incorporated isometric exercises into their training regimens.[3]
Many of today's training protocols incorporate isometric exercises, which are often made into
parts of normal, isotonic exercises. For example, during a set of seated rows, a subject can hold
their position when the handles are closest to their chest in order to "squeeze" the muscle, in an
effort to further strain the muscle.
Contrary to popular opinion, The Charles Atlas "Dynamic Tension" Course did not use any true
isometric exercises but, rather, dynamic self-resistance; that is, pitting one muscle group against
another, along with calisthenics.

Medical uses[edit]
Isometric exercises can also be used at the bedside to differentiate various heart murmurs; the
murmur of mitral regurgitation gets louder[4] as compared to the quieter murmur of aortic
stenosis.[5] They can also be used to prevent disuse syndrome in a limb that has been
immobilized by a cast following a fracture.

Seated isometric exercises[edit]

One benefit of isometric exercise is that it can be done pretty much anywhere using your own
body weight.[citation needed] According to Sit Sense,[6][unreliable medical source?] a book on seated exercises, you
can get a significant workout with seated isometric exercises and significantly lower your blood
pressure. Seated isometric exercise is ideal for geriatrics or rehabilitation.

Comparison with dynamic exercises[edit]

See also: Weight training § Weight training versus isometric training
Isometric training maximally increases strength over all joint angles the exercises are performed
at, similar to how dynamic exercises increase strength throughout the full range of motion, but
with less risk of injury than weight training (no weights).[7] More recent research has confirmed
the finding that every skill has a specific strength component that must be practiced with the skill
itself.[citation needed] When a subject performs a dynamic resistance movement, supportive muscle
groups can work isometrically. For example, the abdominal musculature during a squat and the
muscles of the forearm when gripping a dumbbell or barbell.

NASA studies[edit]
NASA has researched the use of isometrics in preventing muscle atrophy experienced
by astronauts as a result of living in a zero gravity environment. Isometrics, muscle
lengthening and muscle shorteningexercises were studied and compared. The outcome showed
that while all three exercise types did indeed promote muscle growth, isometrics failed to prevent
a decrease in the amount of contractile proteinsfound in the muscle tissue. The result was
muscle degradation at a molecular level. As contractile proteins are what cause muscles to
contract and give them their physical strength, NASA concluded that isometrics may not be the
best way for astronauts to maintain muscle tissue.[8]