Weighted push-ups are designed to develop three muscle groups – pectoral, deltoid and triceps. In addition, the muscles of the press, legs, back and intercostal muscles work to maintain the correct position of the body. The different positioning of the hands during training allows you to transfer part of the load to different muscle groups. That is why push-ups are a general strengthening exercise that allows you to dynamically adjust the load on each of the muscle groups.

Push-ups with weights

For more effective fitness training, there are special body weights. They can be in the form of vests with weights, pancakes from the bar, tied with a rope or chain to the back. You can also use the weight of another person, a backpack filled with sand, or something like that, but it’s better to trust the secure attachment of professional sports equipment.

Why are push-ups with weights an order of magnitude more effective than regular push-ups? The fact is that the human body has a high level of adaptability to loads, therefore, training only with its own weight, each workout becomes easier and muscle growth is minimal. Therefore, in order to gain muscle mass, it is necessary to increase the load, that is, the addition of additional weight on top of body weight. The increased load on the muscles damages the fibers during exercise and creates areas that need to be repaired. As a result, new muscle fibers are formed, due to which muscles increase.

Push-ups with weights укрепляют мышцы плечевого пояса и пресса, умеренно при этом увеличивая мышечную массу. In addition, this type of push-ups develops strength endurance, speed qualities, agility and forms muscle relief.

We bring to your attention an effective program of push-ups from the floor for various muscle groups:

Push-ups for chest muscles

Hands are widely spaced, elbows look to the sides. The legs are in the most comfortable position, but not wider than the shoulders. Going down, the arms are bent so that the elbows are constantly directed to the sides. The chest touches the floor a little. Then the arms are fully extended.

During the exercise, the body should be straight from head to toe without forming a “house”. If you want to increase the load on the pectoral muscles, you can put your feet on the bench, while pushing up from gender.

Focus on triceps

Hands are shoulder-width apart, elbows are directed back along the body. The legs are the same as in the previous exercise. Going down, the arms are bent, and the elbows are directed back and move along the sides of the body. Опускание происходит до gender. Тело должно быть выпрямлено, грудь касаться gender.

Strengthening the brush

Finger push-ups. It is performed to strengthen and develop the strength of the hand. Hands are widely spaced, the emphasis is on the fingers.

Push-ups with increased amplitude

The exercise is performed with a greater range of motion for better muscle development. In order for the floor not to limit the possibility of lowering down, push-ups must be done between the chairs – use two chairs for the arms and one for the legs.

Push-ups with weights способствуют эффективным тренировкам и большей прокачке всех групп мышц.