Weighted Push-ups
Summary
The sandbag wins as the ideal tool to perform a weighted push up. It is well documented the benefits of doing push-ups which is one of the most tried and tested body weight exercises of all time.
The push up is a full body exercise that builds chest, arms, shoulders and core. The amount of force required to produce in a body weight push up depends on the anthropometric features of individuals. Research guidelines suggest that in general a person pushes 65% of their body weight when doing a standard push up on toes.
Weighted push-ups are by far and away a more functional method to perform a horizontal press (verses a bench press). Build size, strength and power in the upper body; and even go for a 1 rep max (1RM).
Exercise Steps
Get safely into position:
- From knees lift bag up onto shoulder, body in upright position
- Use end handle to assist with moving bag lengthways down the back
- Shuffle the bag into place so the load is as evenly spread as possible
- Activate core to steadily get into push up positon
- Complete Push up.
Key points
- Maintain tension in the core
- Preferred method to come down with elbows close to side of body
- Feet not too wide apart, squeeze glutes tight
- Form is lost when lumbar begins to curve beyond neutral
