How to Perform Weighted Push-Ups Solo

Use a weighted vest to ramp up the difficulty of your push-up sessions. A weighted vest is a versatile piece of equipment that adds value to many workouts, and it is especially beneficial for solo weighted push-ups. If you're new to the exercise, choose a vest weighing between 4 to 10 pounds (1.8 to 4.5 kg); for those with more experience, vests up to 150 pounds (68 kg) can be used.

• Some vests offer adjustable weights that allow you to increase the load as you grow stronger. These are great for long-term progress.
• By distributing extra weight over your shoulders and upper body, weighted vests help keep your lower back protected during the exercise.
• If you're not yet comfortable with regular push-ups or haven't perfected your form, hold off on using a weighted vest, as it could lead to injury if you haven't mastered the basics.
• In addition to enhancing your push-up routine, a weighted vest can be used for cardio workouts—try hiking with it to boost the intensity of your sweat session.

Incorporate resistance bands to intensify your push-ups. Thin, long resistance bands are easy to use independently, and they eliminate the risk of weights slipping, preventing injury to your back or shoulders. Wrap the band between your thumb and first finger on each hand so it crosses over your palms. Position the band across your shoulders, aligning it with your elbows, and get into your push-up stance.

• Ensure the band is elastic enough to allow full arm extension while it's positioned over your shoulders.
• As you build strength, opt for tighter bands to increase the resistance.
• Resistance bands are perfect for travel—they're compact yet effective for a great workout anywhere.

Fill a backpack with water jugs for an improvised weighted push-up. Use a backpack that features chest and shoulder straps for a secure fit. Fill the bag with water jugs or bottles, and use towels to fill any empty space and prevent the jugs from shifting. Pack the bag tightly with towels to keep the jugs balanced.

• This is a fantastic solution if you're working out at home without specialized equipment.
• Water jugs are easily adjustable for varying weight, so use one jug for the main load and add extra weight with smaller bottles if needed.
• Ensure the backpack rests properly on your shoulders to avoid putting strain on your lower back.

Place a weight on your back and find balance to perform push-ups. Opt for a round, flat barbell plate instead of dumbbells or hand weights. If you're unable to lift the weight by hand, consider a different approach. Kneel down and carefully grasp the weight behind you. Balance it across your shoulders as you bend, then place one hand on the floor and slowly get into position. Complete your push-ups with the weight balanced across your back.

• After finishing your push-ups, drop your knees to the floor, reach up to steady the weight, and carefully move it to the ground by grasping the other side.
• This method is riskier because you're working with a heavy weight alone.
• It's safer and easier to do this with a single weight. Managing multiple weights by yourself could be dangerous.

Start by kneeling on an exercise mat for comfort. Depending on the equipment you're using—whether it's a weighted vest, band, backpack, or barbell—get everything set up before you begin. Ensure you have everything needed for your session.

• The mat will cushion your knees and is versatile for many other exercises as well.
• If you don't have a mat, try knee pads or even a pillow as an alternative.

Position your hands shoulder-width apart on the ground. Place your palms flat on the floor, directly beneath your shoulders. Ensure your chosen weight is properly aligned across your shoulders without causing strain to your lower back.

• If the weight feels excessive, reduce it before you begin your push-ups.

Place your feet shoulder-width apart with your toes on the floor. Position your feet so that your heels are facing upwards. Keep your feet no more than 12 inches (30 cm) apart. The narrower your foot placement, the harder your push-up will be.

• Incorporating planks into your workout routine can help prepare your body for push-ups.

Push your body off the ground while maintaining a straight back. From your shoulders to your heels, keep your body aligned in a straight line. Push your arms to extend fully as if you’re shoving the ground away from you.

• Engage your core and thigh muscles to help stabilize your body. Since you're carrying extra weight on your shoulders, these muscles need to work harder to maintain a straight posture.
• Avoid letting your hips sag or arch excessively. Your body should form a straight line from shoulders to toes.
• If you feel discomfort in your lower back, elbows, or wrists, or if your arms start shaking heavily, it may be a sign that the weight is too much. Aim to do 8-10 reps with a muscle burn but no pain.

Lower your body back down while keeping a straight body alignment. Keep your elbows either close to your body to target the triceps, or flare them outward to work your chest muscles. You can either bring yourself fully back to the floor before repeating the push-up or lower yourself until your face is near elbow height before resuming.

• Try to touch the floor with your nose, chest, or forehead for a deeper stretch.
• If you feel your form starting to slip, gently lower yourself to the ground and rest briefly. It’s better to slow down than risk injury.
• If possible, pause for 2-3 seconds at the bottom of the push-up to engage your core and add intensity to your muscle-building efforts.
• If pushing up feels difficult, consider raising your hands onto a higher surface, like a coffee table or a bench, for assistance.

• If wrist pain occurs during push-ups, try using push-up bars or a pair of dumbbells to relieve pressure on your joints.
• Always prioritize proper form over speed when doing weighted push-ups.

• If you're just starting with push-ups, don't rush into using weights! Jumping straight into weighted push-ups could lead to injury and set back your training.
• Don't perform weighted push-ups every day. Your muscles need time to rest and recover, ideally about 48 hours, between workouts.