ISOMETRICS AND POWERLIFTING

Although they don't strengthen muscles through a full range of motion, isometrics can strengthen isolated ranges of motion that are weak. For example, if you can bench press a certain weight but have trouble locking it out at the top, then an isometric exercise concentrating on that range is beneficial. But if you are trying to move a (seemingly) immovable object like a vehicle, then the sticking point is going to be at the start of the movement. You would perform an isometric move in which your elbows are bent as opposed to almost straight.

Isometrics call on every muscle fiber to respond, so they are very fatiguing. Put them in at the end of a workout session so you don't get injured by your tired muscles. Isometrics are very safe because if you fail with the weight, the only thing that falls from exhaustion is the body part you are training. You can do isometrics against anything that would be immovable for you-superheavy weights with barbells, dumbbells, or machines; a Smith machine; or the wall.

Barbell Bench Press Isometrics

1. Set up in a rack that has adjustable pins for the barbell to rest on or use a Smith machine (barbell that travels on tracks).
2. Set the barbell at the beginning of the sticking point (the point at which you have difficulty pushing through or completing a movement for a full lockout).
3. Load the bar with enough weight that you couldn't budge it if you and your girlfriend were lifting it or keep the bar locked into the Smith machine hooks.
4. Lie down on the bench, grasp the barbell, and get into the bench press position.
5. Push up against the bar and hold the effort for 10 seconds. Repeat 10 times.

Vehicle Push Isometrics

1. Pretend the wall is the back of the vehicle you are pushing.
2. Get into the stance, feet shoulder-width apart, knees bent, elbows bent, and hands on the wall.
3. Lean into the wall and push, holding the push for 10 seconds. Repeat 10 times.
4. You can also try a split-stance, with one foot in front of the other. Repeat 5 times with the right foot in front and 5 times with the left foot in front.