{"id":9992,"date":"2018-12-26T07:37:58","date_gmt":"2018-12-26T07:37:58","guid":{"rendered":"http:\/\/newlife.com.cy\/demo\/?p=9992"},"modified":"2019-12-02T15:36:11","modified_gmt":"2019-12-02T15:36:11","slug":"weighted-push-up","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/weighted-push-up\/","title":{"rendered":"Weighted push-up"},"content":{"rendered":"<p><strong>Exercise details<\/strong><\/p>\n<ul>\n<li><strong>Target muscle:<\/strong> Sternal (Lower) Pectoralis Major<\/li>\n<li><strong>Synergists:<\/strong> Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii<\/li>\n<li><strong>Dynamic stabilizer:<\/strong> Biceps Brachii (short head only)<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<p><strong>Starting position<\/strong><\/p>\n<ol>\n<li>Get into a push-up position. You should be supporting your body on your hands and forefeet. Your body should be straight and rigid, and your hands should be wider than shoulder width apart.<\/li>\n<li>Get a training partner to place a weight plate on your back, where he or she must hold it securely throughout the exercise.<\/li>\n<\/ol>\n<p><strong>Execution<\/strong><\/p>\n<ol>\n<li>Keeping your body straight and rigid, inhale as you lower your chest to the floor by flexing your elbows.<\/li>\n<li>Exhale as you push your body back up to the starting position until your elbows are fully extended.<\/li>\n<li>Repeat for the prescribed number of repetitions.<\/li>\n<li>Once finished, get your training partner to remove the weight plate from your back. Do not try to rotate your torso and throw the plate off, like in the video.<\/li>\n<\/ol>\n<p><strong>Comments and tips<\/strong><\/p>\n<ul>\n<li>Keep your body straight and rigid.<\/li>\n<li>As you lower your chest to the floor, to protect your shoulders, keep your elbows tucked in to your body a little.<\/li>\n<li>In my opinion, the push-up is the best horizontal compound pushing exercise. It offers more benefits than any other such exercise. For example, compared with the bench press, the push-up is more of a whole-body exercise; it gets your core much more involved; it offers more functional fitness benefits; it engages your serratus anterior more, which is important for scapula and shoulder mobility; and it is better at improving your standing push force, which is important for athleticism. The only problem with the push-up is that the amount of upper-body strength and muscle that you can build is limited by your bodyweight. That\u2019s where the weighted push-up comes in! Although probably still not as effective as the bench press at building muscle mass, the weighted push-up can do a great job, as well as provide you with all of the other listed benefits.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Dynamic stabilizer: Biceps Brachii (short head only) Mechanics: Compound Force: Push Starting position Get into a push-up position. You should be supporting your body on your hands and forefeet. Your body should be straight and rigid, and your [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12691,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[731,759,733],"tags":[],"class_list":["post-9992","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-proponisi-dynamis","category-stithos"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/9992","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=9992"}],"version-history":[{"count":1,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/9992\/revisions"}],"predecessor-version":[{"id":9994,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/9992\/revisions\/9994"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/12691"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=9992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=9992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=9992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}