Push-up Like a Pro – Part 3 – 5 Key Points of Weighted/Unstable Push Ups

Learn To Push Up Like a Pro

Warning! Some of the exercises in this can be dangerous and should be carried out with caution and should not be practiced alone!

So, if you have been following thus far you are ready for something a little more tricky. For this next exercise you will need a spotter. Someone to help you during the exercise. This is a vital step in the progression of muscular development!

Weighted/Unstable push ups


Note about the image above: Though I have chosen this image to represent weighted push ups, I strongly recommend you to first practice this exercise on a solid surface such as the floor or a bench. What you see above is a very advanced version of this exercise and should only be attempted once you have mastered both weighted and “unstable surface” push ups.

The benefits of weighted push ups

Adding weights to your standard push up will not only add strength and power to this exercise, but will dramatically enhance your core strength and abdominals.

How to do weighted push ups

Point 1: Start with a small weight such as a 5kg plate and in a push up position on the floor (you may choose to do this on a mat to avoid injury to your hands). Have your spotter place the plate over your shoulder blades. As you raise the weights you may want to place a soft barrier between you and the weight (such as a folded mat) so as to avoid bruising/discomfort.

Point 2: Following the same positioning and practice as a standard/knuckle push up, lower your body to the floor (inhaling) and explosively push back up to your start position (exhaling). Your chest should nearly touch the floor, your head and neck should remain neutral while your eyes should look ahead of you (this will help to maintain balance).

Point 3: Once you have mastered 15 repetitions of this technique you can start to increase the weight (by no more than 5kg at a time and only one plate). Each time achieving 15 reps of perfect form before progressing to the next plate.

Point 4: As a separate exercise (not weighted) practice doing push ups with either your feet or hands resting on a unstable surface such as a “Bosu”, a medicine ball or a barbell. Do this with caution as it is likely you may slip while practicing this. I recommend doing this over a soft/shock absorbing mat to start with.

Point 5: Once you are able to do 15 or more reps on your chosen object you can attempt to combine the weights and the unstable surface (you must do this with caution and supervision as this can be risky). Start again with 5kg placed on your upper back and as you complete 15 reps, work your way up in weight (again by no more than 5kg at a time and only one plate).

When to move on

Once you have reached 20kg with your hands on an unstable surface/object for 15 perfect repetitions it is time to move on.

Next post: Part 4 – Suspended push ups

Suspeded push ups


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