A lot of people think that weighted push ups are just as good as bench press. But is this really the case? In this post, we’ll take a closer look at the two exercises and see how they compare.
What Is a Weighted Push-Up?
A push-up performed with weights added to the body increases the difficulty of the exercise. You can develop more strength in your shoulders, chest, and core by doing classic bodyweight exercises while wearing a weighted vest or inserting a weight plate on your lower back. Both of these options involve adding weight to the exercises.
Benefits Of Weighted Pushups
Performing weighted push-ups regularly has a number of important advantages, including the following:
- Increased functional strength
- Improves core strength and stability
- Bulletproof shoulders
- Escalate your bench press
- Muscle gains
- Stronger arms
- No added cost
Let’s get deep into the many reasons why you should be integrating weighted push-ups in your strength training program, as well as the advantages of doing so.
1- Massive Chest
Every man dreams of having a large chest, since it not only looks gorgeous but also enhances the practical capacity to push any item.
The minimal resistance offered by bodyweight push-ups presents some challenges, but once you begin adding weights to your routine, the sky is the limit in terms of what you can do with this exercise.
Pushups with weights can assist you in developing a stronger chest and a larger chest overall.
2- Stronger Core
When you perform weighted push-ups, you are challenging your core stability to a greater degree, which means that your chest is not the only muscle group that is working hard.
When you do pushups with additional weight, your core has to work harder to maintain the posture, which is beneficial to the core’s strength and stability.
A useful piece of advice is to position the weight plate on the middle region of the back rather than the upper back if you want to achieve more stability in the core.
3- Lower Chances Of Injury
When bench pressing, a lot of guys are putting themselves in danger of being hurt.
Performing push-ups with increased weight not only helps you build a large chest but also protects you from being injured when you’re working out.
Muscle coordination and joint strength are both improved while doing weighted functional movement pushups, which are considered to be among the finest of their kind.
4- Bulletproof Shoulders
What exactly do we mean when we say that these shoulders are bulletproof? Stronger, larger, and impervious to injury.
Staying consistent with weighted push-ups will not only strengthen the shoulders, but it will also strengthen the ligaments and tendons that influence the stability of the shoulder. If you are someone who always struggles with weak shoulder strength, staying consistent with weighted push-ups can help.
The scapula may be stabilized with the use of weighted pushups, which leads to improved function.
5- Improve The Bench PR
At the gym, everyone is working on improving their bench press, but I barely ever see a person doing several reps of weighted pushups. Why is that? The majority of the men don’t even know that pushups may increase the personal record on the bench press.
Every person who is serious about their fitness eventually reaches a point when they can no longer press additional weight on the bench. Your capacity to do heavier bench presses will increase if you maintain a regular training regimen that includes weighted push-ups and progressive overload.
In what specific ways does it facilitate? Pushups are functional actions that work several muscle groups. This not only helps to develop chest strength, but it also helps to build the muscle groups that are responsible for stabilizing the chest. Your ability to bench press will improve significantly if you work on improving the strength of your triceps, shoulders, and core.
6- Stronger Arms
Your arms are the primary stabilizers that put forth the most effort to lift the rest of your body. Your triceps will have no choice but to become larger as a result.
Someone who struggles with having arms that are adequately developed might benefit tremendously from doing weighted push-ups.
7- Boosts Testosterone Levels
Testosterone is a male sex hormone that plays a significant role in enhancing overall quality of life. Testosterone is produced only in men.
Testosterone influences libido, bone density, strength, self-confidence, levels of energy, and the body’s capacity to pack on muscles, among other things. The problem is that different people have different amounts of testosterone.
One of the finest natural methods to boost testosterone levels is to lift heavy weights with your thighs and glutes. Pushups with weights added to the bar are a multi-joint exercise that stimulates the body’s natural synthesis of growth hormone and testosterone.
Squats with a barbell, deadlifts, pullups, and sprinting are some further examples of workouts that might help increase testosterone levels.
8- Burn Fat
My preference has always been towards heavy compound motions since they not only aid in the development of strength but also enhance one’s quality of life.
It has been shown that doing heavy compound exercises may increase strength and muscle growth while at the same time reducing extra body fat.
How exactly does it contribute to the reduction of overall body fat? The use of heavy, complex motions turns the body into a fat-burning furnace by activating the greatest number of muscle fibers, which in turn increases the metabolic rate throughout the duration of the day.
9- Calisthenics And Body Control
Calisthenics devotees are aware of the significance of doing weighted pushups in order to maximize their results.
Not only do weighted pushups give extra strength, but they also increase a person’s ability to do challenging calisthenics exercises such as clap pushups, full-planche pushups, 90-degree pushups, Superman pushups, and so on.
How to Do Weighted Push-Ups With Perfect Form
When executing the weighted push-up, start by performing two to three sets of eight to fifteen repetitions. Determine the appropriate weight, number of sets, and number of repetitions for you depending on how well you can keep your form intact during the whole of the exercise.
Assume the pose of a person on all fours, with their knees and toes flexed and in touch with the ground. Your knees should be higher than your hips, and the space between your hands should be somewhat larger than the space between your shoulders.
Take a firm grip on the ground with both hands, then twist your shoulders so that you are looking outward. This will activate your lats.
You should get into a plank posture by extending your legs in a straight line, then lifting your knees off the ground. Your hips should be somewhat broader than the distance between your legs.
Engage your core muscles while simultaneously tensing your shoulders and hips. Your ribcage ought to be pushed downward, and your pelvis ought to be tucked in ever-so-slightly.
Squeeze your quadriceps and glutes. Maintain a tucked chin during the whole exercise, as if you were keeping an egg tucked beneath your chin.
As soon as you are in a stable posture, have a friend carefully put a weight plate on your lower to middle back. Before commencing the push-up, you need to make sure that the weight plate is in a secure position.
Bending your elbows will allow you to draw your chest closer to your hands, which will help strengthen your core and ensure proper alignment. As you go down to the earth, your shoulder blades should retract into their sockets.
Reduce the height of your body until your upper arms are at the same level as your back. Your wrists should be positioned below your elbows, and your elbows should be positioned 45 degrees apart from your torso.
Take a little pause when you reach the bottom.
To start the upward movement, maintain your alignment while you squeeze your chest and straighten your elbows. This will get you moving in the right direction. As you push yourself to the maximum range of motion, you should feel a protraction in the shoulder blades.
Finish the exercise by contracting your chest and triceps at the same time.
Continue doing so until you have reached the appropriate total number of repetitions.
The Biggest Weighted Push-up Mistake
There is no one-size-fits-all answer to this question, as the effectiveness of weighted push ups will vary depending on your weight, strength, and technique. That being said, many weightlifting enthusiasts believe that weighted pushups are not as effective as bench press exercises – mainly because bench press requires more balance and stability than weighted pushups.
Weighted pushups can be a great supplemental exercise for muscle growth and conditioning, but they should only be performed if you are able to perform regular bench press exercises with proper form.
How To Add Weight To The Pushups:
There are several different ways to include more weight into your standard bodyweight pushups. Let’s have a look at them, shall we?
There are several different ways to include more weight into your standard bodyweight pushups. Let’s have a look at them, shall we?
1- Weight Plate:
When it comes to adding resistance to pushups, one of the simplest but most effective strategies is to strap a weight plate on the back. Furthermore, it does not need the purchase of any additional apparatus on your part.
The sole disadvantage is that it does not give stability, thus the plate may fall to the ground when doing more difficult varieties of push-ups, such as single-handed push-ups, plyometric push-ups, clap push-ups, and spike push-ups.
2- Weighted Vest:
Weighted vest training is becoming more popular among those who are into fitness since weighted vests are not only comfortable to exercise with but also present an additional challenge.
Rather of purchasing low-quality weight vests that only come with one level of resistance, you should look into purchasing a vest that allows you to adjust the amount of weight it carries.
My personal preference is to do pushups, pullups, and weighted dips while wearing a weighted vest from Rogue TacTec.
3- Resistance Bands
The intensity of the workout may be significantly increased by the use of resistance bands.
Watch the demonstration video that follows this one to get an idea of how to properly do pushups with resistance bands.
How to Work out Safely and Avoid Injury
Before starting an exercise routine, you should check in with your primary care provider if you have a history of or now suffer from a health problem. It is vital to do exercises correctly in order to guarantee the safety and efficacy of an exercise program; nevertheless, depending on your specific requirements, you may need to alter each exercise in order to get the best possible results. Always choose a weight that gives you complete control over your body throughout the exercise. This should be the guiding principle behind your weight selection. When engaging in any kind of physical activity, it is important to pay great attention to your body and to stop immediately if you experience any pain or discomfort.
Incorporating the appropriate amounts of warm-ups, rest, and nourishment into your training routine will allow you to observe consistent growth and increase the strength of your body. Your capacity to recuperate from your exercises in a timely manner will ultimately determine the extent to which you see improvements. Before working the same muscle groups again, give yourself between 24 and 48 hours of rest. This will allow for adequate healing.
F.A.Q Can weighted pushups build strength and mass
Are Weighted Push-Ups As Good As Bench-Press?
If the proper diet is consumed and the exercise is performed consistently, then yes, weighted push-ups may be just as beneficial as bench presses.
There have been numerous renowned sportsmen in the past who had big chests just via the use of pushups.
If you are interested in professional powerlifting, then you should be practicing bench press. If, on the other hand, your aim is to grow larger and stronger chest muscles, then you may accomplish that goal with either weighted pushups or bench pressing.
Can weighted pushups replace bench press?
Weighted pushups are a great way to work your chest, shoulders, and triceps. They are also great for overall strength and conditioning. However, bench press is still the king of chest exercises.
Are weighted pushups as good as bench?
Weighted pushups are a great way to work your chest, and they’re also a good way to increase your bench press strength. The main difference between weighted pushups and bench press is that weighted pushups require more effort to complete. This means that you’ll be able to lift more weight with a weighted pushup routine than you would with a bench press routine.
Will weighted push-ups build mass?
Weighted push-ups have been shown to be effective in building muscle mass. The repetitions work the same muscles as a bench press, but with less weight. This makes them an ideal exercise for those who are looking to add mass to their chest and shoulders.
The bench press is definitely the better exercise overall. But if you’re looking for a quick and easy way to build strength, the weighted push up may be just what you need.
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