Weighted press ups - does anyone else do them?

[JohnnyMcGrathSaysFuckOff]

I have been emphasising press ups more in the last few months. I am now doing around 6 sets of 20 in a session.

As a progression, I am experimenting with weighted press ups and finding them a good challenge.

So today I did
5 x 10 press ups with 10kg weight on my back
2 x 20 bodyweight press ups

Anyone else do this press up type? Any tips and tricks for progressing weighted press ups?

That’s really impressive, well done! I did them a while ago but I found the plate kind of got in the way of my arms and I ended up with a shoulder injury. Since then I’ve been doing incline deficit push ups - feet on a box and hands on paralattes. It’s more fun and looks really cool.

Actually decline not incline - so feet above hands. And deficit as in your chest going below your hands.

Great great username @HarryPotterandtheClimateofFear

So one variation I do is "cheat's handstand press ups" with my feet up on a 60cm plyobox, hands on ground and dipping to touch forehead to floor.

But yeah I know the kind you mean and might try them!

I'm so impressed. I've started weight training in the last 5 months. Really enjoying it and seeing progression. But I'm still working towards doing a single press up!

I'm impressed

So has anyone tried one arm press up? That was what I was aiming for, but maybe this is a step in between.

Same!

Though my plank game is strong and I do that with a weight now.

Me too. I can do loads of press ups on my knees but only 5 in the proper position. I can't get very low yet either. 10 proper controlled deep press ups is my goal.

Whew, I’m so proud of myself that I can do 5 press ups and here you are with multiple sets of weighted ones 😂 fair play op, I’m suitably impressed by you 🙌
and still very proud of my progress!
I’ve seen people at my gym doing all kinds of press up variations, worth a look on YouTube if you’re up for a challenge. Keep up the brilliant work!

I do them, sort of similar numbers though I could get lower - that's my current aim. My strength has definitely increased since I started them. I'm doing weighted pull ups for my big pull exercise, so it feels satisfying symmetrical 😀.

Do you use a band to keep the weight on your back?

Hi @Huckleberries I have not tried that, yet, but think you are right that this type of training could give you a stepping stone towards it!

Ah so pull ups is my weak spot, I still do them with a resistance band for support!

I just balance the weight plate on my back tbh. My gym is a branded Technogym gym, and if you know their kit, they have black weight plates with a slightly rough/ textured finish to them, so there is a little bit of "grip" or friction with your clothes if that makes sense? Plus the 10kg plates are big enough that you can balance them across your upper back/ shoulder blades well.

I can't imagine being able to do a pull-up

I don't think my wrist would cope apart from anything else

@JohnnyMcGrathSaysFuckOff yes I could manage the 10kg just with nothing but my male gym partner is into 20/25 and needs the bands as they move down.

@Huckleberries wrists are straight for pull ups so that shouldn’t be a problem. It took me ages to get my first one 6/7 years ago. I’ll be 60 this year and still going

Ohhh I see. Well I'll find out when I get there!

@HarryPotterandtheClimateofFear what is the point of paralettes? Does it helps strengthen wrists?

i can do “some” pressups but cant go very low or i cant come up! Any tips? Or a good video to recommend? Thanks

I do weighted planks - up to 20 kilos is pretty standard for me. Not tried a weighted push up - my trainer is pernickety about my technique in the press up. I tend to do walk out press ups, with a slow spine roll down, and and use them for a way to keep my back and hamstrings flexible.

Do negatives in the hand release push up style ie full body on the floor and release your hands.

Start in a high arm plank position, roll your pelvis under to keep your back straight and let your body down really slowly, thinking to hit the floor with your sternum first. Then push up as straight as you can.

Try to take 8 slow counts to descend, but I found at first, I could only manage 4 counts. Sternum must hit the floor before hip girdle. Try to do them without your hips hitting the floor!

@Wadsworthy ah yes sternum on the floor, not the hips… i sometimes think i need more core strenght to keep my body straight as my hips tend to bend forward whenever i try to push up from too low (sternum on floor) Although i can keep my body straight when i push up if i only go down to half of a press up.
i will try to do slower negatives, thanks

Mine do that as well @Placestogo I sort of "worm" up. It's about not bracing my abs, so that's why the pelvis tuck is so crucial. It works against my back arching. But sloooooow negatives really help develop control and strength.

Was just coming on to suggest negatives too!

I might try weighted planks. I stopped doing planks as got bored of them - I went through a phase of rounding off every workout with a 3min plank but honestly started finding it tedious.

@Wadsworthy with your 20kg weighted planks, how long do you hold them for?

I broke my shoulder and a year later still can’t do a push up pain free. I bet I could only do 1 or 2 now.

OP I have fomo 😁

A weighted plank may be a good addition. Thanks

You guys are amazing! How do i progress with press ups? I’m pretty fit- weights and S and C, plus mountain / long distance hiking and rucking. Legs are ok I think - I deadlift 70 ish, squat 60 - I’m 55kg. But can only chest press 10 k dumbells and 30 on bar. 40 on rows.Pull ups nope , can hang for a minute but not pull up. I can plank for 3 mins or 1-2 weighted.

press ups, I can do 5 full decent ones and then on knees. It took me 3 years to do one full PU , and 18 months on can still only do 5. Any advice!

I'm so sorry! Injury is so frustrating and bones take a long time to heal!

Would you consider a one-off session with a rehab physio to see if they can give you some stuff to help?

Honestly, I was listening to fitness podcast recently and the guy (an acclaimed trainer) said, basically..... you wanna get.good at X? Do X! 😁

I find mixing it up helps. Rather than just doing 5 can you try:

Do as many as you can with feet on box
Do 5 negatives
Do a plank
Set a phone timer for 30s and do as many as you can in that time
Do 30s mountain climbers focused on loading your weight in your shoulders

Another progression option I used to use was benchpress plus press up.
So benchpress whatever (I use 16kg dumbbells, 8 reps)
Then hop off bench and press ups (maybe for you, 4?)
Rest and repeat