\u00a9 2021 wikiHow, Inc. All rights reserved. Again, you need a better way of adding weight to push ups. You could use chains with the method of suspending yourself, though. Always start out with a 5 pound plate and slowly increase the weight over the weeks until you're pushing yourself. 4 answers to question "Is it a good idea to add weight while doing push-ups? See this video: So I do recommend the method above but it sure takes a lot of equipment there and see how the chains hit the floor at the bottom of the rep? This method is far superior because you can add a couple hundred pounds easily. Initially I trained using ladders, but this got me to around 12 pull-ups. This extended hold works your core and can add a lot to your muscle gain. Make sure to warm up properly as well. I workout a lot and I have days where I just do push-ups and sit-ups. Include your email address to get a message when this question is answered. It’s a serious problem that, until now, has plagued lifters, athletes, and fitness enthusiasts alike. You would then push up against the barbell and weight. If you aren't quite to the point of doing full push-ups yet, try starting with your weight on your knees instead of the balls of your feet. Your feet should be slightly parted to spread your weight across your lower abs. Just wanted to add this information. It can work for a while but I quickly outgrew the back pack I used PLUS the weight ripped the backpack to pieces. I personally use standard weight plates because they are usually smaller and more compact than olympic weight plates. Adding weight to push ups using a back pack doesn't work very well when the weight begins to get heavy. When you’re done with the push ups, put your knees back on the ground, reach up with one hand to balance the weight, then carefully raise your chest and grasp the other side of the weight before moving it to the ground. Make sure the band is flexible enough that you can extend your arms while the band is across your shoulders. I like to keep the bench and barbell as low as possible without the weight plates hitting the floor. So I add weight to where I can do about 15 reps at one time. Your body should form a straight line from your shoulders to your toes. Your body should form one straight line, and you should bring the whole thing up and down. Here's a video that shows how to do the weight push-up: Backpack Weighted Pushup, 105lbs. With that said, there's no reason you can't take the strengths of these movements and use them to start building, well, strength! The weight you'll require will get heavier and heavier. The added resistance will force your entire body to work harder, which is a great way to target nearly every muscle in your body. Weighted basic movements such as weighted push ups, dips, and pull ups/chin ups are great if you have a way to do them. I've been using this method since then. Laila Ajani. Your muscles need some time to rest and recover between workouts, about 48 hours, if possible. full 12 week push,pull,legs program!- build muscle & strength! I was quickly able to work up to adding 100 extra pounds to push ups. The most important thing when doing weighted push ups by yourself is safety. You have extra weight on your shoulders, so you’ll need to activate those muscles even more to keep your body straight. You also want to make sure your feet are secure on the bench. Your hands should be placed about one and a half times your shoulder width apart and pointed parallel to your body. If you don’t have good form and haven’t mastered an unweighted push up, wait to use a weighted vest. If you can, try to pause for 2-3 seconds before pushing yourself back up. You can also use dumbbells and hang them from the hip belt. You can also turn the bench around so the more stable part of the bench is where your feet will be. Your hands should be a little more than … Sometimes certain exercises can feel awkward or wonky when you're using a backpack, though. I can do many reps of push ups (about 40) and am looking to increase the weight till I can only do around 10 reps. Is there any way to add on weight? If there was some way to evenly distribute the weight across your back, this would work well. Please don't say do bench presses or other different exercises, push-ups only. Weighting a pull up allows yo… The negative porting of each rep that you do actually damages more muscle fiber and that’s what you want for building muscle. Did you know push ups are a far superior exercise to the bench press? It would be tough and potentially dangerous to load 2 or more weights on your back by yourself. Place your hands … If you have access to a hip belt, weight plates, and adjustable bench, and a power rack you can easily use this method of adding weight to push ups. It will indeed add muscle mass. This is how I started getting really good at pull-ups & chin-ups. This is important when using this method because you don't want the plates hitting the ground as they hang down from the hip belt. If you can’t lift the weight by hand, choose another method. One of the biggest errors would be letting your hips be too high or too low when you're doing the push-up. You could fall on your face if the barbell isn't secure. Same idea for pulling a sled. Always wondered how to read palms? A weighted vest only makes sense with certain exercises; if you’re bench pressing, then a vest does absolutely nothing to help you target your chest muscles (besides making laying on the bench very uncomfortable). Get into a push-up position, keeping the band in position -- at the top of the push-up position, you should feel no slack. This image may not be used by other entities without the express written consent of wikiHow, Inc.