Weighted Push-Up Vest
Challenge your push-ups! Add resistance and build serious upper body strength with the Weighted Push-Up Vest.
The Weighted Push-Up Vest is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: weighted vest.
Required Equipment
Weighted Push-Up Vest Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Weighted Push-Up Vest Variations and Alternatives
How to do the Weighted Push-Up Vest
Begin by securing a weighted vest around your torso according to the manufacturer's instructions. Adjust the weight of the vest as needed for your fitness level.
Position yourself in a high plank position with your hands placed slightly wider than shoulder-width apart on the ground. Your body should form a straight line from your head to your heels.
Engage your core and keep your body rigid throughout the movement.
Slowly lower your body towards the floor by bending your elbows, keeping them close to your body. Your chest should come close to the ground.
Press through your hands, extending your elbows to push your body back up to the starting position. That's one repetition.
Maintain proper form throughout the exercise, and avoid letting your hips sag or your back arch.
Perform the number of repetitions and sets suitable for your fitness level. Rest appropriately between sets.
Always ensure to breathe in on the way down and breathe out on the way up.
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Weighted Push-Up Vest FAQs
What muscles does the Weighted Push-Up Vest work?
The Weighted Push-Up Vest mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Weighted Push-Up Vest?
Weighted vest.
Is the Weighted Push-Up Vest a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Push-Up Vest go on?
It belongs on push day in a push/pull/legs routine.
What are some Weighted Push-Up Vest variations and alternatives?
Similar exercises include the Weighted Push-Up, Bottle-Weight Svend-Press, Ring Decline Weighted Vest Push-Up and TRX Decline Weighted Vest Push-Up.
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