Push-ups with weights
Adding weights to the push-ups can turn a familiar move into an effective strength-up exercise. When performing weight- weighing push-ups, the body has to mobilize more muscle groups, especially the chest, shoulders and tricuspid muscles. At the same time, the mid- than must also be active to keep the spine stable under pressure.
Place the dumbbells on your upper back. If necessary, you should ask your friend to practice for support to ensure safety.
Push up with your arms slightly wider than shoulder-width apart. Tighten your body, tighten your glutes and keep your body forming a straight line from head to heel.
Lower your chest, keeping your elbows at a 45-degree angle. Accelerate with force from the palms and push back to the starting position.
You should do 3 - 4 sets of 6 - 10 reps. Rest 60 - 90 seconds between sets.
Combating push-ups
This push-up variation helps expand the range of motion at the bottom of the push-up movement. This increased stretching creates greater tension for the chest and shoulder muscles, thereby promoting the development of muscle strength and size over time.
Place 2 hexagonal weights or single weights parallel to the floor, about the width of each shoulder. Place your hands on the upper surface of the dumbbells and get into a push-up position, with your hands lying flat under your shoulders.
Keep your torso in a straight line from head to heel to ensure proper technique and reduce the risk of injury. Tighten your body, tighten your glutes and slowly lower your chest between your arms.
Lower yourself as low as you can, ideally until your shoulders are equal to or slightly lower than your arms.
Push up, keep your body tight and control. You should do 3 - 4 sets of 8 - 12 reps. Rest 60 seconds between sets.
