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Performing pushups with the correct form is vital.
The pushup exercise primarily works your pectoral muscles, triceps and deltoids. The exercise is commonly used by the military for training, as a form of punishment, and for those that want to get physically fit. If you want to make pushups more challenging and increase muscle growth, try weighted pushups. When pushups are performed regularly, your body weight will cease to offer enough resistance. With a pair of dumbbells and a little creativity you can perform weighted pushups in the comfort of your home.1.
Place a rubber hex dumbbell in a backpack vertically. Hex dumbbells are less likely to move while you exercise and the rubber improves the grip. Use two dumbbells small enough to fit in a backpack.2.
Use towels or clothes to fill the space in the backpack around the dumbbell. This will prevent the dumbbell from moving from side to side when you perform your pushups.3.
Wear the backpack over your shoulders and get into the prone position. Place your palms on the floor, slightly wider than shoulder width, and keep your feet together. Stay on your toes with your heels raised, extend your arms and keep your back straight.4.
Lower your chest by bending your elbows. Keep your abdominal muscles tight as you lower your chest towards the floor. Return to the starting position and repeat.5.
Perform two or three sets of eight to 12 repetitions.
- If you experience any discomfort with the backpack, readjust the positions of the dumbbells or wrap them in a towel before placing them in the bag.
- You can also a weight plate instead of a dumbbell. It has a flat surface and can be placed directly onto your back with the help of a training partner.
- To make things more challenging, put your feet on a bench and perform weighted pushups in the decline position.