How to Perform Push-Ups with a Weight

Performing push-ups with a weight will develop power in your punches and definition in your shoulders, triceps and upper back. The goal of this article is to teach you the proper form.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Mat
• Beginning barbell weight plate that you can handle.

1. In the prone position have a friend or gym mate place a weight on your back. Place your hands directly under your shoulders. Maintain this hand placement throughout the movement.

2. Exhale and lift your body off the floor. Keep your feet together and your legs straight.

3. At the top of the movement keep your elbow soft. Inhale and slowly with control lower you body till your chest touches the mat.

4. Repeat the exercise. Do 10 reps in the beginning then progress to more reps as your strength and stamina increases.

Tips & Warnings

• Keep the weight light in the beginning till you master the technique.
• Do not lock your elbows at the top of the movement.
• Remember to keep your legs and back straight.
• Do not hold your breath

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