The BEST Way to Add Weight to Push-ups Without a Weight Vest (GYM HACK!)
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- čas přidán 17. 10. 2021
- #EnkiriEliteFitness #Pushups #Calisthenics
If you need to add some extra weight to your push-ups but you don't have access to a weight vest or other traditional loading methods, don't just put a weight plate on your back and call it a day. Instead try using a hexagonal dumbbell! The bell is easy enough to get onto your back by yourself, most gyms have full sets of these dumbbells in 5 pound increments which makes progressively loading the movement a cinch, and the shape of the implement makes it so that it rests nicely between the shoulder blades while you knock out your reps. With that, it also doesn't impede scapular movement the same way that a weight plate on your back does, meaning the shoulder blades can protract and retract freely during push-up performance, which is one of the major benefits of consistently doing push-ups in the first place. As always be sure to move through a full range of motion here, and try incorporating some pauses in the deepest position for a different challenge as well. When you're finished with your set just roll the dumbbell off of your back and you'll be good to go. Best of luck with your training guys!
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Don't do this with decline pushups like I did. The weight smacks you in the back of the head lol
Lol agreed
@@EnkiriElite what if i used Hungarian oak for my triceps and chest.Kindly advice
Fucking right? The dumbbell hit me on the head so hard I felt myself become Doug Brignole for a split second
Get a backpack, put weight in it
Gravity
Jokes on you Alec. MY gym doesn't have hex dumbbells.... Damnit lmao
Some of the hard-core gyms have the DBs that are manually put together. Unfortunately those are circular and would probably roll off your back so they wouldn't work for this trick lol.
Try using 2 dumbbells and doing a cross
@@EnkiriElite what if i used Hungarian oak for my triceps and chest.Kindly advice
Props to you for showing that. I remember one guy in a previous vid asking how did you do that. Awesome.
Thanks man.
Hey Alec I just wanna say I love your genuinely different approach to strength training, the use of weighted calisthenics and powerlifting. And not to mention you have very unique rep ranges, I like that most of your stuff is not just 4 sets of 12 reps on every single exercise and aren't focused on telling your audience every single video to, "stay shredded bro" then flex your abs and I'm built different and I'm glad you don't sell crap supplements and push them on your audience and tell them stuff like, "I take this everyday and I'm so shredded" you are a genuine strength and fitness athlete with amazingly good programming and you show us that you actually do these workouts
I promise you Imma drop that on my calves
Always exercise caution!
I usually have some homies straddle me, it's fun for everybody! But, I'll be sure to give this a try.
I mean it's an option but in my opinion if you don't have a weight vest just take a backpack and fill it (with whatever you want, maybe even dumbbells) it would be better than jugling dumbbells on your back
😂but then my gym is going to call the cops
Yeah that's the way to go. I have some cheap plates for my adjustable dumbbells at home that I use. You don't have to worry about your weights sliding off your back.
Was wandering how you loaded that db on the other day video ,thanks for showing it
No problem!
Outstanding work. Absolutely amazing advice. Thanks for sharing it with us! Highly appreciate it. Truly incredible. 🙏
Or use a backpack and load it with books and plates. I also use my kids. They like it, it's like a seesaw. They are unfortunately growing at a faster pace than I can progress, though.
Milo and the calf!
great one!
This is a great idea, also Candito’s push-up monolift with two chairs works great if you have to use a plate
This is a pretty good technique, u can use a backpack with weights or water bottles inside of it to increase resistance too ,it’s much safer
I prefer the OLL backpack filled with water bottles lol
Thank you for tip!
Or you could go underneath a smith machine bar. Then you can put as much weight on their as you want.
I tried this with a 5 lb dumbbell as a test and that shit got launched straight off my back...gotta go heavier next time lol
damn that looks dangerous AF
My dumbbells are circular so I’ll just put a plate in a backpack
Have you ever done them over 3 chairs or boxes with a dip belt loaded w plates hanging off your back?
For size gain of pectoral major a plate on the back is better as it helps to keep scapulas retracted which helps to isolate the working muscle. 👍.
Part of the beauty of push-ups is the scapular freedom they provide. Retraction only should be though of as a bench press concept, not a push-up one.
I put my dumbells in my backpack 🎒
My son just climbs on my back 😂
Hey bro I wanted to ask you if this movement helped You increase you bench press ? Isn’t my main reason I want to do it but because I love pushups since I get a great chest pump and I wanna start doing them
You can use them as an ancillary movement for upper body hypertrophy. Nothing wrong with that. In the long run that hypertrophy is going to positively impact your strength.
Based
This doesnt look like the BEST way. But it is a way
Best way...in a pinch!
A plate on the back would be better thàn a dumb bell that looks awkward😂
No, because a plate on the back obstructs proper scapular movement. Whereas a dumbbell nestles in between and does not.
Load a backpack I use my old school one
Just do them faster force/time is power, and forearm 90 degrees fixed not move it like in this video...when u do 30 explosive woth chest floor touch your set is pretty good
DON'T EVER DO THIS YOU. There is a chance that the dumbbell will fall. worst-case scenario you drop a heavy ass dumbbell on your finger obliterating every bone in it. In the best case scenario you save a couple hundred bucks.
Spend $200 on a vest or Spend a thousand in medical bills.
Lol yeah, best not to get out of bed in the morning either because you might get struck by lightning.
@@EnkiriElite bruh that doesn't look stable at all lmao
Just buy a weighted vest…
Very astute comment!
This is a great tip
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Or use bands?
Different stimulus
just buy a bag and put plates in it
Not always going to have access to that. I was traveling here and I wasn't going to put plates in my backpack and destroy it for no reason.
Doesn’t really seem practical with heavier weight
If you are moving through full ROM and pausing for 2-3 seconds in the bottom then how much weight do you actually need for this lol..and if you cant put a 100lbs DB onto your own back then you have other things you need to be working on.
Putting a significant weight on your spine whilst doing push ups can have consequences in future. Kids may follow your routine and will get their back with issues .
I'm guessing you have approximately 3 brain cells in total. Have you ever been checked for that?
Hey you know how you twist the bar to stay tight and activate muscles during bench press. Doy you do the same thing during weighted pushup. cause i just started wweightedpushups/ weighted defecit pushups cause i got no gym to go to anymore. Any form tips to maybe active chest or protect from injury. My chest has always been a problem
Nvm just realized you’re in the same boat as me with the chest size I mean
This has got to be satire…
Nope! I literally got in a great workout this way. Didn't feel satirical to me at all.
Definitely going to try this. I used to use a backpack to hold the weights, but the backpack broke because i kept loading it too much. Any suggestion for weighted bodyweight rows? Can't seem to find a good way to add weight since my weighted vest only goes up to 60 lbs.
Put the plates on your chest and tie them down with a cheap knee sleeve. I've done Inverted rows with 3 plates like that
Or put the weights in a backpack… your welcome…
I've torn no less than 3 backpacks this way
@@EnkiriElite gotta get you a sturdy
Or just save 20$ a week and buy a weight vest. Ridiculous
This is rediculously dangerous. The slightest thing going wrong is going to result in either you hurting yourself, or damaging the area around you when it falls... and also impacting others if you are around others.
Such foolishness. Get serious and get a weighted vest. Do it properly, or not at all.
If you want your asinine assertion to be taken somewhat seriously, at least learn how to spell basic words first. Thank you.
Just buy a weighted vest instead going threw all that bullshit
Some people travel a lot. Carrying around a weight vest with you is not always feasible. I own an adjustable vest but not every hotel gym has plates to load it with. Most have dumbbells though.
Or just be a smartass who thinks that all circumstances are universal. Your choice.