A weighted pushup and pullup are advanced exercises that will force your body to recruit new muscle fibers to perform. These exercises are advised for those looking to increase strength, explosive power and intensity. Also, a weighted pushup and pullup will increase your total calorie burn and improve core strength.
Weighted Pushup
A weighted pushup can be performed by wearing a weighted vest or by wrapping a resistance band around your back and anchoring the handles to the floor with your palms face-down. You can also have a spotter place a weighted plate on your back. Additional weight can be utilized on any type of pushup including the standard pushup, wide pushup, diamond pushup and close grip pushup.
Weighted Pullup
A pullup is a full body exercise that develops the biceps, triceps and shoulders, giving you powerful strength and superior muscularity. Muscles throughout the entire back are bombarded with enough stress to make them grow stronger, especially the latissimus dorsi and trapezius, according to MattFurey.com. Additionally, your abdominal muscles are given a good workout due to the stabilization needed through the entire core to lift the extra weight. A weighted pullup can be performed by holding a dumbbell between your legs, wearing a backpack filled with weights, or wearing a belt and chain.
Rest and Recovery
Including a weighted pushup and pullup routine into your workout will improve your overall strength. However, these exercises put your muscles through a strenuous workout, and your body will need proper rest and recovery. Water helps your muscles to recuperate and should be consumed before a workout, since your body will lose water weight during exercise even without heavy perspiration, according to the Human Kinetics website. Eight hours of sleep per day is also recommended as adequate rest.
Considerations
The additional stress of weighted exercises can increase the chance of lower back, hip or shoulder pain. Be sure to follow proper pushup technique by maintaining a flat back, neutral neck and strong core. Ensure proper pullup form by leading with your chest to the bar and driving the elbows toward the floor, according to Stronglifts.com.
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