Weighted push-ups are an advanced variation of the traditional push-up exercise that involves adding extra resistance to increase the challenge and intensity of the workout. You can use weight plates, a weighted vest, a backpack, or other equipment to add weight to your push-ups. Here's how to perform weighted push-ups:

Equipment Needed:

1. Weight plates, chains, or a weighted vest (or any other suitable weights)
2. A stable platform or surface to perform push-ups on (e.g., the floor, a bench, or push-up handles)
3. Proper workout attire and comfortable shoes
4. A partner (optional to help with set up)

Step-by-Step Instructions:

1. Setup:

• Place the weight plates or put on the weighted vest, making sure the weight is secure and won't shift during the exercise.

1. Choose the Platform:

• Decide where you will perform your push-ups. You can do them on the floor, a bench, push-up handles, or any stable surface.

1. Position Your Hands:

• Assume the push-up position by placing your hands slightly wider than shoulder-width apart on the platform. Your palms should be flat on the surface, fingers pointing forward.

1. Get into a Plank Position:

• Extend your legs straight behind you with your toes on the ground. Your body should form a straight line from your head to your heels. Engage your core and keep your back straight.

1. Lower Your Body:

• Inhale as you bend your elbows and lower your chest towards the ground. Keep your body in a straight line. Go as low as you can while maintaining proper form.

1. Push Up:

• Exhale as you push your body back up to the starting position, extending your arms fully. Keep your core engaged and maintain a straight line throughout the movement.

1. Complete the Desired Number of Repetitions:

• Perform the weighted push-up for the desired number of repetitions. It's important to choose a weight that allows you to maintain good form throughout the set.

1. Cool Down:

• After completing your set, carefully remove the weights or weighted vest.

Tips:

• Ensure proper form is maintained throughout the exercise to prevent injury and maximize the effectiveness of the push-up.
• Start with a weight that is manageable and gradually increase the resistance as you become more comfortable with the exercise.
• If you don't have access to weight plates or a weighted vest, you can fill a backpack with heavy objects and wear it during push-ups.
• Be mindful of your body position and alignment, keeping your core tight and your back straight.

Weighted push-ups are an excellent way to increase the challenge of your push-up routine and build strength in your chest, shoulders, and triceps. They are particularly useful for individuals who have outgrown standard push-ups and are looking for a more advanced progression.