Assisted Weighted Push-up
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Introduction to the Assisted Weighted Push-up
The Assisted Weighted Push-up is an effective upper body exercise designed to strengthen the chest, arms, and shoulders, while also engaging the core. This exercise is suitable for individuals at an intermediate or advanced fitness level who are looking to intensify their workout routine. By adding weight and assistance, it allows for increased muscle engagement, more significant strength gains, and the ability to progress at a faster rate, making it a popular choice for those aiming to enhance their physical fitness.
Performing the: A Step-by-Step Tutorial Assisted Weighted Push-up
- Position yourself in the standard push-up position: hands should be slightly wider than shoulder width apart, feet together, and your body should form a straight line from your head to your heels.
- Lower your body towards the ground by bending your arms, keeping your elbows close to your body and your back straight.
- Push your body back up to the initial position, maintaining the weight on your back and ensuring that your body remains in a straight line.
- Repeat the process for your desired number of repetitions, making sure to keep the weight stable on your back throughout the exercise.
Tips for Performing Assisted Weighted Push-up
- Appropriate Weight: Choose a weight that is challenging but manageable. A common mistake is using a weight that is too heavy, which can lead to poor form and potential injury. Start with a lighter weight and gradually increase it as your strength improves.
- Controlled Movement: When performing the exercise, make sure your movements are controlled. Lower your body slowly and push back up in a controlled manner. Avoid rushing through the movement as this can lead to injury and won't give you the full benefits of the exercise.
- Use of Assistance: If you're new to weighted push-ups, consider using a
Assisted Weighted Push-up FAQs
Can beginners do the Assisted Weighted Push-up?
Yes, beginners can do the Assisted Weighted Push-up exercise. However, it's important to start with a weight that is comfortable and manageable. Assistance can come in the form of resistance bands, a workout partner, or machines designed for assisted push-ups. It's always recommended to have proper form and technique to prevent injuries. If unsure, seek guidance from a fitness professional.
What are common variations of the Assisted Weighted Push-up?
- Decline Push-up: This variation involves placing your feet on an elevated surface, increasing the amount of body weight you're lifting and making the exercise more challenging.
- Push-up with Resistance Bands: This variation involves wrapping a resistance band around your back and holding the ends under your hands, adding extra resistance to the upward phase of the push-up.
- Push-up with Knee Tap: This variation involves bringing one knee to the elbow on the same side as you lower into the push-up, adding an extra element of core work to the exercise.
- Wide Grip Push-up: This variation involves placing your hands wider than shoulder-width apart, emphasizing the work in your chest and shoulders.
What are good complementing exercises for the Assisted Weighted Push-up?
- The Incline Push-up is another complementary exercise as it also works the chest, shoulders, and triceps but places more emphasis on the lower chest and back, providing a well-rounded workout when combined with Assisted Weighted Push-ups.
- Tricep Dips are a great complementary exercise as they target the triceps more intensely, which are a secondary muscle group used in Assisted Weighted Push-ups, thus enhancing overall upper body strength and balance.
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