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?

Anywhere between 45 seconds and a minute. Sets of 3 or 4. Planks are very boring so that's long enough.

Edited to add that the best core exercise I have ever found is the hollow hold. I have very strong abs (under the fat) but a minute in a hollow hold has me crying for mercy.

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!

Never do them from your knees. Commit to the full press up, even if you have to "worm" it up. Do 5 strict press ups, rest as long as you need, then do 5 more.

I learnt to do them with a very strict PT - he's still only gives me "very good" - I'm aiming for "perfect."

That's a good call really. I've been reflecting on whether I should see someone as it's quite frustrating. I'm a bit impatient and definitely caused some injury by over doing the rehab, but I've been far better now and it's still painful.

Okay. What exactly is a hollow hold as I've never done one?

Also abs under fat - yep, ditto 😉

I don't suppose you're anywhere near Hampshire? As I have someone there I'd really recommend

Hollow hold: lie on your back, legs outstretched, arms either by your sides or above your head (I think that way is easier). Press navel to backbone and then press all of the spine along the floor. Keeping your abs & back tight onto the floor, lift your feet off by no more than a couple of inches, ditto your head, shoulders, and arms. The closer your extremities are to the floor, the harder it is.

After a minute you will be crying.

Unfortunately not (I was 25 years ago 😁)

Wow, that’s amazing I’ve been working on my upper body strength this year now I’m late 40’s and can now do 2 x 5 proper press-ups which I am well chuffed with.

I want to be able to do a chin up, I’m not sure of my progress, I need to wait until the gym is pretty much empty in case I can’t lift myself at all and make a right tit of myself 😂

Ha, just tried that for 20-30s and see what you mean!

Kerri, resistance bands are your friends here. There are Youtube short tutorials showing how to loop them over the bar (is dead easy) and then they partially support you

I am enjoying this thread! So informative- thanks for sharing your experience!
can i ask about holds, any hold not just hollow. I find that i cant hold my back very straight (like a 70degree angle) and i tend to be more like 40-50 degrees and it huts my back. How can i redress more? I cannot pinpoint the issue, is it a weak core, a weak back? Weak armstrings? Thanks

edited to say: i wonder if i should use a pilate ball to support my back as a first step and when more comfortable/straight to remove it?

@Placestogo I'm not sure I understand your problem. Holding your back straight in what position?

@Wadsworthy in a hollow hold, or any type of similar/modified hold positions

@Placestogo not sure but sounds like core in that case? I actually think press ups might help you here!

@Placestogo I'm not sure either, agree probably core. But the way I was taught to do hollow body holds was through progressions so you could go backwards, and work then forwards to build strength?

The final position is both arms and legs at full extension and close to the ground (holding weights as you get stronger). But you can regress it by raising your legs, bending your legs, going into a semi-tuck if needed, and by bringing your arms to your sides.

So I would play around, and find a hold you can do with that small of your back pressed to the ground feeling, and practise holding that. And then gradually inch forward through the progressions.

I think the HB hold is an excellent core exercise and particularly good for calisthenics and agree that there is a cross over with push ups. But if that doesn't work or you have a specific issue, I also do a lot of hanging (or P bar) knee and leg raises and L-sit drills.

Thanks @MsMartini i think my problem is whenever there is an exercise where the lower back needs to stay connected to the ground, i am struggling. My back arches forward and i really struggle with that. I probably need to play around and maybe try to put a pilate ball for support first to get the correct movement and buikd strenght and then progressively remove it… lots to work on…

Starting press ups with hands on a wall or box is much better for form than bent knees and easy enough for anyone. Gradually lower the support until you're on the floor. That said I only got full depth by lying flat on the floor and pushing up from there, starting with shoulders first and then straight body. You may not move at all in the first sessions but you are working specifically on the hardest bit and it will come. Negatives help too.

In terms of progressions I am currently having fun with explosive press up and claps, hands elevated on a box with a view to managing it on the floor one day. Elevated feet are a good progression and I guess handstand press ups are the ultimate progression! I'd want a spotter if I was doing press ups with a weight on my back - or at least a weighted bag rather than a plate, just in case it slips off.

Plank variations you could try - up and downs (straight arm to elbows and back again), shoulder taps, single arm, single leg, opposite arm and leg.

I want to be able to do a chin up, I’m not sure of my progress, I need to wait until the gym is pretty much empty in case I can’t lift myself at all and make a right tit of myself

absolutely no need to worry. I won 2nd place in my gym's pull up competition, and am always doing dead hangs or scapular pull ups. So just hanging from the bar is a perfectly valid exercise and not a fail at all. I would not recommend bands though but rather start as said dead hangs, scapulars, lat pulldowns and inverted rows on smith machine.

@UnaOfStormhold cool progressions!

Yes a spotter helps. But I can manage a 10kg by looping a doubled band through the hole and then using the end loops over my shoulders like a rucksack. Vv occasionally it needs adjusting mid set.

Can I ask why you don't like resistance bands, out of interest? I use them a lot!

Me too abt bands - or I did when building strength for pull ups for reps - I can now do bodyweight for sets and reps so training them with weights and using rings more.

I did holds (top and at 90 deg), negatives, and banded. And inverted rows, lots of variants. Never found lat pull downs that helpful as your body is in such a different position. You want to use bands light enough that you don't bounce about but heavy enough that you can rep. Then reduce the thickness. That's my take anyway 😀. Don't worry at all about what other people think, the probably won't even notice you.