These are negative weighted pushups using 25 lbs. The weight isn’t overly challenging for me, but performing the lowering portion in 3 or so seconds makes this exercise pretty tough.
Placing my hands on the weights allows me to achieve a greater depth so that’s why I’m using them, but this can also be a good option for people who have wrist issues as this keeps the wrists in a neutral position.
Make sure that for the duration of the exercise, your body remains in a straight line from your head to heels. Do not allow your lower back to hyperextend or ribs to flare. This usually happens when people hit their end range and are about to return to the starting position.
Before each rep, do a 360 degree breath in, 360 degree brace, tuck your ribs towards your hips, and squeeze your glutes. This will help keep your pelvis, spine, and ribs, in an optimal position.
When you are performing pushups, do not keep your shoulder blades pinned. Many people make this mistake. Your shoulder blades are meant to move.
During the lowering portion, pretend that you are ‘’rowing’’ your body down. Many people mindlessly drop. You must control 100% of the movement.