First Of All Thanks For Landing This Article, If You Are Searching for How To Do Weighted Push-ups Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The Weighted Push-ups
- Force: Push
- Dynamic stabilizer: Biceps Brachii (short head only)
- Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
- Target muscle: Sternal (Lower) Pectoralis Major
- Mechanics: Compound
How To Do Weighted Push-ups?
- Get into a push-up position.
- You should be supporting your body on your hands and forefeet.
- Your body should be straight and rigid.
- Your hands should be wider than shoulder-width apart.
- Get a training partner to place a weight plate on your back, where he or she must hold it securely throughout the exercise.
- Keeping your body straight and rigid.
- Inhale as you lower your chest to the floor by flexing your elbows.
- Exhale as you push your body back up to the starting position until your elbows are fully extended.
- Repeat for the prescribed number of repetitions.
- Once finished, get your training partner to remove the weight plate from your back.
- Do not try to rotate your torso and throw the plate off, like in the video.
- Keep your body straight and rigid.
- As you lower your chest to the floor, to protect your shoulders, keep your elbows tucked into your body a little.
- In my opinion, the push-up is the best horizontal compound pushing exercise.
- It offers more benefits than any other such exercise.
- For example, compared with the bench press, the push-up is more of a whole-body exercise; it gets your core much more involved; it offers more functional fitness benefits; it engages your serratus anterior more, which is important for scapula and shoulder mobility; and it is better at improving your standing push force, which is important for athleticism.
- The only problem with the push-up is that the amount of upper-body strength and muscle that you can build is limited by your bodyweight.
- That’s where the weighted push-up comes in! Although probably still not as effective as the bench press at building muscle mass, the weighted push-up can do a great job, as well as provide you with all of the other listed benefits.