A weighted vest is a heavy vest worn over the torso. Everyone should have a weighted vest because they provide more resistance which results in more strength, muscle, and fat loss.
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Pushups and pull-ups are the kings of bodyweight exercises. They are the most common exercises out there for calisthenics athletes, but because pull-ups are so much harder to perform than pushups, beginners always start off their fitness journey by doing pushups to build their foundation which is something very smart to do.
Push-ups are a basic physical exercise that targets your chest, shoulders, triceps, core and a little bit of your legs. But only, if done correctly.
As we said, a pushup is a common calisthenics movement performed by raising and lowering the body using the arms. Push-ups exercise the pectoral muscles, the triceps, the front deltoids, and the midsection as a whole.
When you do a pushup, you support 69% of your body mass in the up position, and 75% in the down position which is enough weight to develop the muscles targeted and build them.
While the push-up primarily targets the muscles we mentioned earlier at the beginning of the video, support required from other muscles results in a wider range of muscles integrated into the exercise, such as some muscles in your back, your forearms which work as stabilizers. They can become very strong and defined after doing push-ups regularly.
Also, joints and tendons support the operation such as your wrists, elbows and rotator cuff. That's also a reason why you shouldn't perform this exercise every day as it may cause injury to your joints and tendons. Train smart. Don't hurt yourself.
Now, let's talk about some of the benefits of doing pushups. You can do them anywhere, anytime, and you don't need any equipment. You can do them in the kitchen while waiting for something to boil, in the local park, even in your office or school.
Push-ups build core strength, push-ups do double duty. In order to stabilize your body, the muscles in your core, including your abs and obliques and lower back are hard at work.
Having a strong core doesn't only mean having toned abs; a strong core promotes good posture and prevents back pain.
They burn lots of calories because so many muscles are involved in a push-up which means more energy is required to perform the movement, energy in form of calories.
We will finish off talking about their benefits by mentioning that they are easy to modify, which means you can do many different variations. For example, you can make it harder by doing decline pushups, or you can make it easier by performing them on your knees. It's up to you and your capabilities.
The last point we'll talk about today is, the proper way to perform a push-up. A lot of people do pushups incorrectly, we see it all the time.
How to do a push up if you're weak, Do it the right way (chest workout)
When down in the ground, set your hands at a distance that is slightly wider than shoulder-width apart to really target that chest, if it's stressful on your wrists you
can turn your hands slightly inwards or you can do them on your knuckles. Set up your feet in a way that feels right and comfortable to you, and if it's hard for you, you can perform them on your knees, depending on your strength.
If you have a problem getting the proper form, try to clench your butt and tighten your abs. Your head should be looking slightly ahead of you, and not straight down.
Keep your elbows close to your body.
If you're looking for something more challenging, try to use a weighted vest.
You can use them as a supplementation for your resistance training.
Resistance training is a great strength, mass and power builder. However, when you combine it with a weighted vest, the potential for performance enhancement shoots through the roof.
A Texas Tech University study tracked a group of athletes performing traditional resistance training and a second group performing resistance training in addition to weight vest training. After six weeks, both groups improved, but the group supplementing their resistance training with weighted vests produced better results.
If you want to get yourself one, enhance your training, feel free to check out the link in the description box below.
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