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.

In this article, I’m going to share how to do isometric triceps exercise, what are its benefits, as well as how to design an Isometric Tricep workout plan. So, keeping reading till the end…


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.

How to do Isometric Tricep Exercises

You can try this at home. Adding isometric diamond pushup hold in your general workout routine increase strength and develop muscles.

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.

Isometric Triceps Exercises benefits
Credit: Menshealth

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.

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.

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.

How To Dips Workout At Home (8 Exercises)
Also checkout: How To Do Dips At Home

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.

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.

Bar Dips

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.

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.

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.

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

How many times a week you should do an isometric triceps hold?

You can do isometric triceps exercises two to three times a week. And, give one day rest after training. For example, take a rest on Tuesday if you do on Monday.

Final Words on Isometric Tricep Exercise

Triceps are easy to activate than biceps because they are larger. That is why it’s important to work more on the larger part. Because without bigger triceps your arms won’t look fully developed.

However, the truth is you couldn’t increase triceps muscle mass only with isometric exercises. But adding these isometric tricep workouts with machines, barbell, or dumbbell tricep exercises training will surely help you build bigger triceps.

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