Weighted pushups, wrap a plate in a big towel and stick in a backpack

rubadub · 16-04-2009 09:17AM #1

I tried weighted pushups before and found them awkward, the plate was in a bag and moved around and cut into my shoulder blades. So I just wrapped a 20kg plate in a big beach towel to cushion it, this also means it forms to your back better, with a far more even pressure all over. I was thinking you could use a small pillow if it would fit, a down/feather pillow would be great. I have an old backpack with dodgy zips so might have it as a dedicated modified bag.

I do the pushups on pushup handles,

these elevate you slightly so they are easier if going down the same distance, but you can go much lower as you are raised, my chest goes lower than my hands. Also having handles means there is less strain on your wrists which might be more of an issue with extra wieght. I also find I have more power if I grip the handles tightly.

I could only manage 8 reps with 20kg for 2 sets, yet did 8 dips 5 mins after this with 30kg. I was surprised I can dip with more weight. I usually only do dips so I am wondering if there is an imbalance in my chest as I hear dips work the lower side of the pectorals more. I will definitely be adding these to my routine so they might catch up or even surpass my dip weights. Works the core very well too, I did an isometric hold like a plank at the very end.

Transform · 16-04-2009 10:12AM

i do this and have clients do it - on dumbbells or pushup handles or on rings. Also get the strong ones to put feet on a step.

I generally use 5-10kg for the women and 20kg+ for the guys - after a few sled drags, farmers walk or a good old high step up (weighted).

rubadub · 16-04-2009 11:01AM

How much do you do yourself? I know you are dipping with 50kg, would people be generally be doing more weight on the pushups than the dips?

I will give the rings a go too, unweighted ones are even a challenge when the rings are low.

The dumbbells are a good idea, but could roll, you could stick them on soft towels to indent and stop rolling about. I have seen guys use hex dumbbells. Another idea would be to get 4 cubes of wood, like sawn off a pallet. Put 2 nails in each block, and put an empty dumbbell handle on the wood inbetween the nails to stop it rolling about. You could also just sand out a semi circle groove in the wood for the dumbbell to sit in too.

This pack was half the price a few months ago, but still good value.
http://www.argos.ie/static/Product/partNumber/3025374/Trail/searchtext%3EFITNESS+PACK.htm

Transform · 16-04-2009 11:20AM

depends in what i have paired it with but usually 40-50kg for 12-15reps on the weighted press ups. I normally pair it with a leg exercise like sled drags, squats, step ups etc and then some chins or farmers walk. Really depends on the session and who i am training with.

TKD SC · 16-04-2009 11:30AM

Wouldn't mind trying these weighted push-ups...what's the safest way of actually getting the plate onto your back? Don't want to cause myself another stupid injury!

Thanks

Simon

Transform · 16-04-2009 11:38AM

emmm put it in the backpack that you probably have your gym clothes/books in!

It can move about a little but thats part of the challenge.

TKD SC · 16-04-2009 11:53AM

Transform wrote: »

emmm put it in the backpack that you probably have your gym clothes/books in!

It can move about a little but thats part of the challenge.

Was more thinking of the wrapping in a towel idea...would you hold against your back standing and then slowly lower to the floor? Or wait til on the floor and then sort of hoosh (sp?!) it onto your back from there?

Edit - looking at Rubadub's post again - it seems the plate is wrapped in the beach towel and then put into the backpack - so basically, backback is the way to go then yeh?
Similar for dips and chins presumably?

Tks

BrianD3 · 16-04-2009 11:57AM

Before i got my bench I used to do a lot of weighted pushups but found them getting awkward as I started to use heavier weights. IIRC I had a 25 kg plate on my back, 10 kg of ankle weights strapped together to form a belt, some 5 kg plates tucked into this "belt", some small plates in the pockets of my clothes and so on. It was getting ridiculously awkward.

Now that I have a bench I wouldn't go back to doing weighted pushups. I know the bench press is somewhat different in respect of the shoulder blades etc.

If you are interested in weighted pushups perhaps running resistance bands across your back and securing them to the floor might be better for adding resistance than actual plates.

rubadub · 16-04-2009 12:06PM

TKD SC wrote: »

Edit - looking at Rubadub's post again - it seems the plate is wrapped in the beach towel and then put into the backpack - so basically, backback is the way to go then yeh?

Thats it alright. I had a new backpack that could only fit 10kg plates into it. The 20kg is better as it is wider and more stable and comfortable. The towel both cushions and distributes the load more evenly. At 20kg you might want to put the backpack on a kitchen counter and turn your back to the counter and ease it onto yourself. At high weights becareful as the bag could break, a big comfy proper backpack would be nice, I keep the straps tight too.

TKD SC wrote: »

Similar for dips and chins presumably?

Yes, fine at lower weights, anything over 10kg and I find the straps are annoying. I have a proper dip belt and have 30kg on it no problem, I have done squats with over 100kg on it. Some people use karate belts, or a belt from a bathrobe and just loop a plate through and tie a knot. These should be fine up to ~20kg. I have even used a laptop bag, shorten the strap to be a little looser than a belt and wear it like a scotsman's sporran on your front!

BrianD3 wrote: »

If you are interested in weighted pushups perhaps running resistance bands across your back and securing them to the floor might be better for adding resistance than actual plates.

Yes, or use a combination of plates and bands. I have used mountain bike inner tubes, another good thing about the pushup stands is that you can fix the bands under the tubing on the ground, rather than it going under your hands which could cause discomfort. Wrapping in towels will also keep mulitple plates together more, I remember doing them with 2 loose 10kg plates and the top one would fall off to one side, very awkward and takes away from the exercise too much. Maybe a short wooden pole could slot in the plate holes to stop them coming apart.

BobbyOLeary · 16-04-2009 12:53PM

Some people use karate belts, or a belt from a bathrobe and just loop a plate through and tie a knot. These should be fine up to ~20kg.

Not trying to be annoying but I use a karate belt for my dips and I've had up to 40kg on it without any indication of strain on the belt. I'd advise them to the normal person ahead of a dipping belt, they're far cheaper and easier to come across, most martial artists will give you an old one for free.

That towel idea for the weight plates is genius btw Rubadub.

rubadub · 16-04-2009 02:28PM

BobbyOLeary wrote: »

Not trying to be annoying but I use a karate belt for my dips and I've had up to 40kg on it without any indication of strain on the belt.

Not annoying at all! I was just being cautious, if I said it was fine for 40kg somebody would say be careful

always test with a good jolt over a bed or something.

I heard somebody else saying a dip belt snapped at 30 or 35kg. Not all belts, dip/karate/robe are made equally. I have the ironmind one, rated to something stupid like 500kg. Also you could use webbing straps, these have plenty of other uses too. I have had over 100kg on a single one of this particular one, cheap and quick delivery.

http://cgi.ebay.co.uk/5-m-Med-Duty-surfboard-Canoe-webbing-tie-down-straps_W0QQitemZ360141566427QQcmdZViewItemQQptZUK_Sporting_Goods_Canoeing_Kayaking_ET?hash=item360141566427&_trksid=p4634.c0.m14.l1262

Each of those straps are 5m long so you can cut it off and use the extra for other things. e.g. there is enough there to still have straps and a separate belt for dipping. Others use water pipe insulation to cushion the belts. If you tie it into a loop you can then pass it through a plate and loop it back onto itself. This is what I mean, the blue rope is a loop and it passes through itself.

Another idea would be to get a small rectangular towel and tie the webbing to each end bunched up. Now the towel is like the thick part of a normal dipping belt, moulding to your body shape.

BobbyOLeary wrote: »

That towel idea for the weight plates is genius btw Rubadub

I'm sure others have done it before, I am just sick I didnt think of it sooner! I also thought of a harness device with pulleys but I think I am a while off needing that. I will make the dedicated cushioned bag though.

Weighted pushups, wrap a plate in a big towel and stick in a backpack

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