Weighted Push Ups
The weighted push-up is an advanced variation of the classic push-up. In this exercise, additional weight, such as a weighted vest or a plate, is placed on the back to increase the intensity of the workout.
Necessary equipment
Weighted Push Ups - the correct execution
- Start in the push-up position
- Hands are wider than shoulder width
- Maintain maximum tension in torso and buttocks
- Bend your arms and bring your chest towards the floor
- Elbows are spread about 45 degrees from the body
- Stretch your arms and press back to the starting position
- Work in the greatest possible range of motion
The exercise Weighted Push Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Weighted Push Ups?
Primary trained muscles for Weighted Push Ups
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for Weighted Push Ups
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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Alternative variants of Weighted Push Ups:
Weighted Push Ups on Parallettes
Weighted push-ups on parallettes are an advanced variation of weighted push-ups. The elevation provided by the parallettes allows for a greater range of motion, resulting in a deeper stretch of the chest and shoulder muscles. This also increases the difficulty due to the altered leverage.
Necessary equipment
Weighted Push Ups on Parallettes - the correct execution
- Start in the push-up position
- Parallettes are slightly wider than shoulder width
- Maintain maximum tension in torso and buttocks
- Bend your arms and bring your chest towards the floor
- Elbows are spread about 45 degrees from the body
- Stretch your arms and press back to the starting position
- Work in the greatest possible range of motion
Similar exercises to Weighted Push Ups
Explosive Push Ups
Explosive push-ups are a dynamic variation of the classic push-up and are particularly suitable for athletes looking to improve their explosiveness. During the exercise, the body is pushed upwards so powerfully during the upward movement that the hands briefly leave the ground. This primarily trains the chest, triceps, and front shoulders, while also increasing speed strength and explosiveness.
Push Ups on the rings
Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.
Kneeling Push Ups
Kneeling push-ups are a simplified version of classic push-ups, where the knees stay on the ground to reduce intensity. This exercise strengthens the chest, triceps, and shoulders and is especially suitable for beginners or as a gentle reintroduction after an injury.
In addition, kneeling push-ups are an excellent preparatory exercise for regular push-ups: anyone able to do more than 20 clean reps can progress to the next level, negative push-ups. This helps build a solid foundation for gradually transitioning to classic push-ups.
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