Loading push-ups generally refers to adding external weight to increase the exercise's difficulty and challenge your muscles further. Based on the provided video snippet, one common method involves using a weight plate on your back.
Here's a breakdown of how to load push-ups effectively and safely:
Methods for Loading Push-ups
- Weight Plate:
- Placement: Have someone carefully place a weight plate on your upper back, between your shoulder blades. Using a towel or pad between the plate and your back is recommended for comfort and to prevent slipping. The video specifically mentions this method.
- Weight Selection: Start with a light weight and gradually increase it as you get stronger. It's better to maintain good form than to struggle with too much weight.
- Assistance: It's crucial to have a spotter to help you get the weight on and off safely, especially with heavier loads.
Safety Considerations
- Shoulder Protection: Prioritize proper form to protect your shoulders. The video suggests this is very important
- Spotter: Always use a spotter when adding significant weight.
- Progressive Overload: Gradually increase the weight over time to avoid injury and allow your muscles to adapt.
- Form is Key: Maintain proper push-up form throughout the exercise. If your form breaks down, reduce the weight.
By safely adding weight, you can continue to progress with push-ups and build strength even when bodyweight exercises become too easy.
