Six Isometric Exercises You Can Do in a Door Frame
Whether you’re traveling, stuck in the office, or just don’t have time to go to the gym, here’s a workout you can do anywhere you have a door.
The workout recently highlighted by The Art of Manliness is from FM 21-20: Physical Readiness Training , an old army manual published back in 1969. Here are the six door frame exercises that it introduces:
- Hand Press : Stand in a doorway with your legs straight and your knees locked. Now press firmly up against the top of the door frame for 5-10 seconds. Repeat for three reps, gradually pushing for maximum contraction.
- Leg Press : Stand in a doorway with your hands on the top of the door frame and your elbows locked. Bend your knees and push firmly with your legs for 5-10 seconds. Repeat for three reps, gradually pushing for maximum contraction. Find a small platform if you can’t get to the top of the door frame.
- Side Press : Stand in a doorway, extend both arms towards the door frame, palms at shoulder level. Press firmly on the door frame with both hands for 5-10 seconds. Repeat for three reps, gradually pushing for maximum contraction.
- Lateral Raise : Stand in a doorway and extend both arms to the sides of the door frame, palms facing inward. Press firmly on the door frame with the back of your hand for 5-10 seconds. Repeat for three reps, gradually pushing for maximum contraction.
- Cervical press : Place your hands behind your back and lean your forehead against the door frame. Press your neck firmly against the door frame for 5-10 seconds. Repeat for three reps, gradually pushing for maximum contraction. Change position and do the same, but with support on the door frame with the back of your head. Repeat for three reps, gradually pushing for maximum contraction.
- Pull door : Open the door and grab the door in each hand as you are about to water ski. Now pull your arms outward as if you wanted to move the doorknobs apart. While doing this, slowly move towards the door. Repeat for three reps, gradually pushing for maximum contraction.
It’s an old workout, but it still gets the job done if you have no other options. You can find some more old military workouts, including tabletop workouts, at The Art of Manliness .