2024-09-14 14:05:51
I won’t introduce the pump to you, it’s “THE” bodyweight exercise recommended for beginners…and not only that!
Add extra weight to it and it becomes a formidable tool for torture and chest development.
You may have understood it today, we’re going to talk about weighted push-upsbut not just anyhow!
Why the heck weighted push-ups?
Table of Contents
- 1 Why the heck weighted push-ups?
- 2 This is really about adding weight optimally without compromising your technique and here are some common methods:
The weighted vest: simple, effective, you put it on, it is automatically well adjusted. This is the number one option for beginners who want to test weighted pumps before investing in more specialized equipment.
The hanging weight belt: our favorite, an advanced method that involves wearing the belt around the mid-thorax, while the weights hang below the chest. This allows for greater overload while maintaining proper body alignment during the execution of the movement.For the second method to workyou will need to perform your weighted push-ups with your feet on a platform, so that the weight can hang freely without hindering your movement and still benefiting from a good range of motion: see the video above!
Placing your feet high improves the stretch of the pectorals and maximizes muscle contraction.
As for the technique, it is in all respects similar to that of classic push-ups, remember to engage your abs and glutes.
Why push-ups instead of weighted dips? - 3 Weighted push-ups: a main or complementary exercise?
- 4 Method involves using a weight belt with plates to add resistance while performing the push-up, allowing for adjustable weight increments.
You want some swollen pecsprominent anterior deltoids and triceps, a clearly visible serratus anterior (but you know, this essential muscle in scapular stability)?
So, forget about the bench press for a bit, you can do just as well with weighted push-ups.
Far from being “too easy” as one might think, this exercise, if performed as we are going to show you, is a real cheatcode to develop your strength and muscle mass.
Basically, get it out of your head that this is a Wish version of dips or benching.
This is really about adding weight optimally without compromising your technique and here are some common methods:
- The weighted vest: simple, effective, you put it on, it is automatically well adjusted. This is the number one option for beginners who want to test weighted pumps before investing in more specialized equipment.
- The hanging weight belt: our favorite, an advanced method that involves wearing the belt around the mid-thorax, while the weights hang below the chest. This allows for greater overload while maintaining proper body alignment during the execution of the movement.
For the second method to workyou will need to perform your weighted push-ups with your feet on a platform, so that the weight can hang freely without hindering your movement and still benefiting from a good range of motion: see the video above!
Placing your feet high improves the stretch of the pectorals and maximizes muscle contraction.
As for the technique, it is in all respects similar to that of classic push-ups, remember to engage your abs and glutes.
Why push-ups instead of weighted dips?
Let’s face it, both are great moves to include in your workout, but in our opinion, push-ups win out for these few reasons…
The security advantage
Weighted push-ups are often safer to overload than dips, especially for beginners or people with shoulder problems.
The horizontal position of the push-ups allows for better control of the movement and avoids putting too much strain on the joints.
The technical advantage
With weighted pumps, it is possible to add heavier loads while maintaining correct shapewhich is sometimes more difficult to manage with dips because of the upright body position.
Mechanical advantage
While dips place more emphasis on shoulder flexion and extension, weighted push-ups focus more on working the pecs, triceps, and anterior deltoids in a more horizontal position, promoting balanced muscle development.
Weighted push-ups: a main or complementary exercise?
Weighted push-ups can be incorporated into a workout routine in a number of different ways, depending on your goals.
Many consider them an accessory movement to be incorporated after heavy exercises like bench presses or dips.
However, they can perfectly be considered as a main exercise.especially for those who like to practice calisthenics.
Dane this kind of training, weighted push-ups allow progressive overload while maintaining the fundamental principles of bodyweight training.
That said, they are better suited to medium to high repetition sets (usually between 8 and 15 repetitions), making it a great tool for hypertrophy.
Exercisers looking for longer sets can look to high-intensity circuits, such as prisoner-inspired workouts that emphasize high volume with little or no external load.
Weighted push-ups can complement or replace certain exercises such as bench presses or dips, depending on your preferences and training level.
By adopting a better technique, a full range of motionand a controlled tempo, weighted push-ups can lead to strength and mass gains equivalent to more classic exercises.
Conclusion
Weighted push-ups are an underrated exercise that deserves a place in any serious strength training program.
They offer a versatile option for working the upper body while limiting the risk of injury.
Whether you’re an experienced exerciser looking to vary your routine or a beginner looking for a safe and effective exercise, weighted push-ups can be tailored to your goals.
Remember to master good technique and add load progressively to get the most out of this often overlooked, but incredibly powerful exercise for developing strength and muscle mass.
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Method involves using a weight belt with plates to add resistance while performing the push-up, allowing for adjustable weight increments.
The Ultimate Guide to Weighted Push-Ups: Unlock Your Chest, Shoulders, and Triceps
The push-up is often considered the Holy Grail of bodyweight exercises, and for good reason. It’s a compound exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. But, did you know that adding weight to your push-ups can take your workout to the next level? In this article, we’ll explore the benefits of weighted push-ups, how to perform them correctly, and why they’re an underrated exercise that deserves a place in any serious strength training program.
Why Weighted Push-Ups?
Weighted push-ups are an effective way to develop strength and muscle mass in your upper body. By adding weight, you can increase the intensity of the exercise and challenge your muscles in a way that traditional push-ups can’t. This exercise is particularly beneficial for building:
Swollen pecs: Weighted push-ups target the chest muscles, helping to create a more defined and prominent chest.
Prominent anterior deltoids and triceps: The exercise also engages the anterior deltoids and triceps, helping to create a balanced upper body.
Clearly visible serratus anterior: The serratus anterior muscle is essential for scapular stability, and weighted push-ups help to engage this muscle and promote good posture.
The Benefits of Weighted Push-Ups
Weighted push-ups offer several benefits over traditional push-ups, including:
Increased strength and muscle mass: Adding weight to your push-ups allows you to challenge your muscles in a way that traditional push-ups can’t, leading to increased strength and muscle mass.
Improved technique: To perform weighted push-ups correctly, you need to maintain proper technique, which helps to engage the correct muscles and reduce the risk of injury.
Variety and flexibility: Weighted push-ups can be modified to suit different fitness levels and goals, making them a versatile exercise that can be incorporated into any workout routine.
How to Perform Weighted Push-Ups
To perform weighted push-ups, you’ll need to add weight to your body. There are several ways to do this, including:
The weighted vest: This is a simple and effective way to add weight to your push-ups. The vest is designed to distribute the weight evenly, making it easy to perform the exercise.
The hanging weight belt: This
