Push ups are a popular exercise that can be done anywhere, anytime without any equipment. But have you ever considered adding weights to your push ups? Weighted push ups are a variation of the traditional push up that involve adding extra weight to your body while performing the exercise. In this article, we will explore the benefits and drawbacks of weighted push ups and whether they are good for you.
Benefits of Weighted Push Ups
Weighted push ups can offer several benefits that you may not get with regular push ups. Here are some of the benefits:
1. Increased Strength: Adding weight to your push ups means that you are challenging your muscles more than usual, which can help increase your strength. This can help you to perform other exercises and activities with greater ease.
2. Increased Muscle Mass: Weighted push ups can help you to build muscle mass in your chest, shoulders, triceps, and core. This can help to improve your overall physique and make you look more toned.
3. Improved Stability: Weighted push ups can help to improve your stability and balance, as you have to work harder to stabilize your body with the added weight.
Drawbacks of Weighted Push Ups
While weighted push ups offer several benefits, they also come with some drawbacks that you should be aware of:
1. Risk of Injury: Adding weight to your push ups can put extra strain on your joints, especially if you are not using proper form. This can increase your risk of injury, particularly in your wrists, elbows, and shoulders.
2. Difficulty Level: Weighted push ups are more challenging than regular push ups, which means that they may not be suitable for beginners or those with weak upper body strength.
3. Equipment Required: To perform weighted push ups, you will need to have access to weights or other equipment, which may not be available to everyone.
Who Should Do Weighted Push Ups?
Weighted push ups are generally recommended for those who have already built up a strong foundation of upper body strength through regular push ups. They are also suitable for those who want to challenge themselves and take their workouts to the next level.
However, if you are a beginner or have any injuries or conditions that affect your upper body strength, it is best to start with regular push ups and gradually work your way up to weighted push ups.
How to Do Weighted Push Ups
If you are ready to try weighted push ups, here are the steps to follow:
1. Choose Your Weight: Start by choosing a weight that is appropriate for your strength level. You can use a weight vest, dumbbells, or other weights that can be placed on your back.
2. Get into Push Up Position: Get into a push up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
3. Place the Weight: Place the weight on your upper back, between your shoulder blades.
4. Lower Your Body: Lower your body down towards the ground, keeping your elbows close to your body.
5. Push Yourself Up: Push yourself back up to the starting position, keeping your core engaged and your body in a straight line.
6. Repeat: Repeat for the desired number of reps.
Conclusion
Weighted push ups can be a great way to challenge yourself and take your workouts to the next level. They offer several benefits, including increased strength and muscle mass, as well as improved stability and balance.
However, they also come with some drawbacks, including the risk of injury and the need for extra equipment.
If you are a beginner or have any injuries or conditions that affect your upper body strength, it is best to start with regular push ups and gradually work your way up to weighted push ups.