Push ups are a classic exercise that targets a variety of muscle groups, including the chest, shoulders, triceps, and core. When you add weights to your push ups, you increase the resistance and intensity of the exercise, which can help you build strength and muscle mass more quickly. In this article, we'll go over how to do weighted push ups and some tips to help you get the most out of this challenging exercise.
What You Need
Before you start doing weighted push ups, you'll need some equipment. Here are some things you'll want to have on hand:
- A weight vest or dumbbells
- A flat, stable surface to do push ups on
- A spotter, if you're new to weighted push ups or lifting heavy weights
Make sure that you choose a weight that's appropriate for your fitness level and goals. You don't want to use a weight that's too heavy and risk injuring yourself, but you also don't want to use a weight that's too light and not challenge your muscles.
How To Do Weighted Push Ups
Here are the steps to do weighted push ups:
- Put on your weight vest or hold a dumbbell in each hand.
- Get into plank position with your hands shoulder-width apart and your feet hip-width apart.
- Lower your body down towards the floor, keeping your elbows close to your sides.
- Push your body back up to the starting position, exhaling as you go.
- Repeat for your desired number of reps.
Remember to keep your core engaged and your back straight throughout the exercise. You should feel the burn in your chest, shoulders, and triceps as you lower and raise your body.
Tips For Doing Weighted Push Ups
If you're new to weighted push ups, it's important to start slowly and gradually increase the weight and intensity of your workouts. Here are some tips to help you get the most out of your weighted push ups:
- Warm up before you start lifting weights to prevent injury.
- Ask a spotter to help you if you're new to lifting heavy weights.
- Choose a weight that challenges you but doesn't cause pain or discomfort.
- Focus on proper form and technique, even when you're lifting heavy weights.
- Take rest days and listen to your body to prevent overtraining and injury.
The Benefits Of Weighted Push Ups
So why should you do weighted push ups? Here are some of the benefits:
- Builds upper body strength and muscle mass
- Targets multiple muscle groups at once
- Increases resistance and intensity for a more challenging workout
- Improves core stability and balance
- Can be done anywhere with minimal equipment
Overall, weighted push ups are a great exercise for anyone looking to build upper body strength and muscle mass. With the right equipment and technique, you can challenge your muscles and see results in no time.