Currently, I do weighted pushups using barbell weight plates on my back. I've gotten to a point where it's too light without putting tons of weight plates on like 3+, but they keep falling off my back. I'm looking for a way to overload weight plates or an alternative.
A weighted vest is rather costly for me at the moment because it would be the only exercise I use the weighted vest on. I use a dip belt to hold dumbbells or weight plates. A dip belt is essential something you wear around your hips like a belt, and it has a strap hanging down that can hold weights.
Currently, my best substitution if I still wanted to do pushups is have two flat benches, the long side parallel to each other. Then, I would put my feet on one bench, and then put my hands on the other bench, so under my hips, there would just be air under that, which allows me to use my dip belt to hold weights on my hips.
I have two concerns doing this:
- Does it work different chest muscles?
It seems the exercise is still the same, except for the potential for my hips to sink beneath where a normal pushup could be because they would go below where the floor would normally be, if I don't tighten my core.
- Is it dangerous?
It seems if a weight is too heavy, or if I'm on my last rep, since my chest is directly above my arms, I would be able to rest my chest on the bench in front of me, and then start putting 1 leg on the ground. However, there seems to be a potential to be crushed by the impact of my chest on the front bench if I suddenly feel too weak and drop suddenly. I suppose the safeguard is if my benches are not too high, and my weight plates are not too short, I can just simply loosen my core and let the weights fall onto the floor, which should be safe, I think, but I don't know much about anatomy and physiology.
Perhaps there are substitute exercises that work identical or similar chest muscles. If so, how identical are they, and how does it compare to this suspended pushup thing that I made up?