Weighted Pushups Guide :-
Weighted pushups are a variation of the traditional pushup exercise that involve adding weight to your body in order to increase the difficulty of the exercise. Here is a step-by-step guide on how to perform weighted pushups:
- Place a weight plate, sandbag, or other type of weight on your back, making sure it is securely fastened and won’t shift around during the exercise. You can also use a weight vest if you have one.
- Get into a plank position with your hands placed slightly wider than shoulder-width apart on the ground. Your feet should be together and your body should be straight from head to heels.
- Lower your body towards the ground by bending your elbows and keeping them close to your sides. Make sure to keep your body straight and your core engaged throughout the exercise.
- Once your chest touches the ground, push yourself back up to the starting position by straightening your arms.
- Repeat the exercise for the desired number of reps.
Weighted pushups are a challenging exercise that can help you build strength and improve your upper body muscles, including your chest, triceps, and shoulders. In order to perform weighted pushups, you will need to add weight to your body by using a weight plate, sandbag, weight vest, or some other type of weight. It’s important to start with a relatively light weight and gradually increase the amount of weight as you get stronger.
To begin, place the weight on your back, making sure it is securely fastened and won’t shift around during the exercise. You can also use a weight vest if you have one. Next, get into a plank position with your hands placed slightly wider than shoulder-width apart on the ground. Your feet should be together and your body should be straight from head to heels. This is the starting position for the exercise.
From here, lower your body towards the ground by bending your elbows and keeping them close to your sides. Make sure to keep your body straight and your core engaged throughout the exercise. You should aim to lower your body until your chest touches the ground, but it’s okay if you can’t go that low at first. As you get stronger, you will be able to lower your body further.
Once your chest touches the ground, push yourself back up to the starting position by straightening your arms. Make sure to keep your body straight and your core engaged throughout the exercise. It’s also important to keep your neck and spine in a neutral position, rather than letting your head hang down or arching your back.
After you have completed the desired number of reps, carefully remove the weight and rest for a few seconds before repeating the exercise. It’s a good idea to start with 3-4 sets of 8-12 reps, depending on your fitness level, and gradually increase the number of sets and reps as you get stronger.
In addition to using the proper form, it’s important to keep your form consistent throughout the exercise. This means maintaining a straight body position, keeping your core engaged, and avoiding any unnecessary movement or swaying. You should also avoid locking your elbows or letting them flare out to the sides, as this can put unnecessary strain on your joints.
Another important aspect of weighted pushups is choosing the right weight. It’s important to start with a relatively light weight and gradually increase the amount of weight as you get stronger. If you’re new to weighted pushups or have any concerns about your ability to perform them safely, it’s a good idea to consult a qualified trainer or physical therapist. They can help you determine the appropriate weight for your fitness level and make sure you’re using proper form.
Conclusion:-
In conclusion, weighted pushups are a challenging exercise that can help you build strength and improve your upper body muscles. By using proper form and gradually increasing the amount of weight, you can safely and effectively perform this exercise to help you reach your fitness goals.