Regular push-ups too easy? Try driving up the intensity with weighted push-ups.

Why weighted push ups?

Weighted push-ups utilize the concept of ‘accommodating resistance’ to increase loading at the normally easiest part of an exercise.

In this case, the chains decrease loading in the bottom and increase loading as you press upwards.

A weighted push up session

One of my favourite weighted push-up circuits is a Russian Ladder. Check out how to do it below.

Round One

Start by going up the ladder ‘1-rung’ at a time. Starting at 1 push-up and adding 1 each time until you can’t complete the required repetitions e.g.

  • Do 1 push-up, then rest 15-seconds
  • Do 2 push-ups, then rest 15-seconds
  • Do 3 push-ups, then rest 15-seconds
  • Do 4 push-up, then rest 15-seconds
  • Do 5 push-ups, then rest 15-seconds etc

Add some extra resistance to your push ups with this Russian Ladder session!

Round Two

Once you can’t complete the required repetitions, repeat the process again back at 1 push-up. This time, continue going up but stop 1-rung less than previous.

A full-workout might look something like this:

  • Do 1 push-up, then rest 15-seconds
  • Do 2 push-ups, then rest 15-seconds
  • Do 3 push-ups, then rest 15-seconds etc.
  • Do 4 push-up, then rest 15-seconds
  • Do 5 push-ups, then rest 15-seconds
  • Do 1 push-up, then rest 15-seconds
  • Do 2 push-ups, then rest 15-seconds
  • Do 3 push-ups, then rest 15-seconds etc.
  • Do 4 push-ups, then rest 15-seconds etc.
  • Do 1 push-up, then rest 15-seconds
  • Do 2 push-ups, then rest 15-seconds
  • Do 3 push-ups, then rest 15-seconds etc.
  • Do 1 push-up, then rest 15-seconds
  • Do 2 push-ups, then rest 15-seconds
  • Do 1 push-up, then rest 15-seconds

The benefits of weighted push ups

It’s a great way of adding volume for muscle growth and endurance and getting a great chest pump whilst controlling intensity!

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Kyle Williams

Kyle Williams

Kyle is an Australian adventurer and fitness coach, with over 20 years experience in these fields as an athlete, coach and expedition leader.

View Kyle's complete profile on his Bulk Nutrients Ambassador page.

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