Muscles build when you tax them with an external resistance. Isotonic exercises involve moving a resistance through a full range of motion. This causes your focus muscles to shorten and lengthen. Isometric exercises do not involve a lengthening or shortening of a muscle, but the muscle still gets contracted. The isometric shoulder press targets the upper body and it has specific characteristics.
Function of the Shoulder Press
The shoulders contain two major muscles -- the deltoids and trapezius. The deltoids have an anterior, medial and posterior head, and the traps have upper, middle and lower fibers. An isometric shoulder press places most of the emphasis on the anterior and medial delts, and upper traps. The triceps, which sit on the back of the upper arms, also contract to help stabilize the arms. Although this exercise helps maintain strength, it is more favorable to do isotonic exercises for overall strength gains. Isometric exercises are most beneficial for rehabilitation.
Weights Utilized
You have the option of using multiple forms of resistance to do an isometric shoulder press. Under normal circumstances, free weights such as dumbbells and barbells make better choices than machines because you have to balance them as you move them up and down. This causes a greater amount of muscle fiber recruitment. However, since there is no repetitive movement, weight machines work just as well.
Various Positions
An isotonic shoulder press is performed by pushing a weight straight overhead and slowly lowering it back down. The way to do an isometric shoulder press is to push the weight a partial way up and hold it there. You need to take one major thing into consideration when you do this. If you repeatedly hold the weight in only one position, you will only gain strength in that position. The key is to hold the weight in multiple positions throughout the full range of motion. This will lead to the most favorable gains in strength. For example, hold the weight one-quarter, one-half, three-quarters and almost all the way up.
Time Under Tension
When you first start doing isometric shoulder presses, you may not be able to hold the contraction for long. Start off with a short time span and gradually increase your duration as you get into better shape. Aim for at least five seconds and build off of that. It is also a good idea to have a spotter stand right behind you. Once your muscles become fatigued, you may not be able to hold the weight any longer and you risk dropping it.
Shoulder Press without Equipment
If you do not have access to weight training equipment, you can perform the shoulder press by simply pushing against a stationary object with all your might. A wide, open doorway is a good place to achieve this. Stand on a step stool or stack of books to adjust your range of motion.
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