Instructions:
- 1Get in the standard push-up position, with your hands a little wider than shoulder-width apart.
- 2Have a partner add weight on your back, making sure it is balanced.
- 3Lower your body until your chest nearly touches the floor.
- 4Push your body back up till your arms are fully extended.
- 5Repeat for the desired number of sets and repetitions
Tips:
- Keep your body straight throughout the move.
- Control your descent.
- Exhale as you push up and inhale as you lower yourself.
- Avoid sagging your lower back or hiking up your hips.
Mastering the Assisted Weighted Push-up for Optimal Chest Development
The Assisted Weighted Push-up is an excellent exercise designed to enhance your chest strength, specifically targeting the Pectoralis Major Sternal Head. This variation of the traditional push-up incorporates weighted assistance to help individuals build maximal strength while ensuring proper form and technique.
Why Choose the Assisted Weighted Push-up?
This exercise is a fantastic option for anyone looking to increase chest mass and stability. The assistance can be adjusted based on your current strength level, making it a versatile choice for various fitness enthusiasts. The added weight introduces an additional challenge that promotes growth and endurance in the pectoral muscles, enhancing overall upper body strength.
How to Perform the Assisted Weighted Push-up
- Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
- Secure a weighted vest or plate on your back, ensuring it is securely balanced.
- Lower your body towards the ground while keeping your elbows at a 45-degree angle relative to your torso.
- Push through your palms to return to the starting position.
Tips for Success
- Maintain Proper Form: It's crucial to keep your body straight from head to heels throughout the movement to avoid injury.
- Start with Light Weights: If you are new to this exercise, begin with lighter weights and gradually increase as you build strength.
- Control the Movement: Focus on a slow and controlled descent and ascent to maximize muscle engagement.
Common Variations
While the Assisted Weighted Push-up is specific in its execution, there are similar exercises that can complement your routine. For example, Weighted Push-ups without assistance and Decline Push-ups can introduce additional challenges to your training.
Incorporating the Assisted Weighted Push-up into your workout regimen can lead to significant gains in chest strength and muscle size. Whether you're a seasoned athlete or just beginning your fitness journey, this exercise is a valuable addition that can help you reach your goals.