How to Improve Push Ups With Weight
Nowadays, bodybuilders have at their disposal many different devices and weight machines to help them build large chest muscles. But the basics never go away. Push-ups are still a favorite in creating pectoral muscle mass. The push-up exercise has been designed to work the upper, middle and lower chest and its benefits even extend to the triceps and upper shoulder muscles of the arm. This article covers how to improve your push-up exercise through adding weight to this already highly effective workout.
Instructions
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How to Improve Push Ups With Weight
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Incline Push-Ups in a Weighted Vest
Put on your weighted vest. Get into the inclined push-up position (a standard push-up starting position except your feet are elevated on a chair or bench). Your hands and feet should be shoulder width apart. Your arms should be straight and supporting your weight at this point. If you have your legs and back aligned in the proper posture, lower your upper body toward the floor. You should straighten your arms at the elbow to allow your chest to contract as you push back away from the floor. Resume the starting position and repeat the exercise. This exercise is intended to train the interior/upper pectoral muscles. You should feel a heavier resistance with the weighted vest, particularly in your shoulders and arms. For this reason, you should squeeze your chest muscles as you lift your body back to the starting position to maximize each contraction.
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Push-Ups With Dumbbells
Place the dumbbells on the floor. Assume the standard push-up starting position over the dumbbells, feet together, arms straight, hands shoulder width apart, each hand grasping a dumbbell as it lies on the floor. Use the dumbbells as push-up handles and lower your upper body toward the floor. As you push your upper body back away from the floor, straighten your arms and contract your shoulder and chest muscles. Then balance your body on one arm and continue to lift a dumbbell with the other arm. Lift from your elbow and pull the dumbbell close to your body. Lower the dumbbell and repeat the movement with the alternate arm. Keep your upper or lower back straight as you push up. Control your breathing, exhaling as your arms straighten out and inhaling as you lower your body closer toward the floor. Repeat each exercise in slow controlled movements to prevent injury.
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Piggyback Push-Ups
You should have a partner to assist you with this exercise. Assume the standard push-up starting position, your hands shoulder width apart. Have your partner sit on your back, placing his legs over your shoulders, distributing his weight over your upper back. Then lower your upper body toward the floor. As you push your body up away from the floor, straighten your arms and contract your shoulder and chest muscles at the end of each push.
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