If you are an avid gym goer currently wondering what to do while staying home, a full-body workout — one that challenges arms, legs, core and glutes — can be done in the comfort of your house with stuff you probably already have. No treadmill, elliptical or fancy exercise bike needed — we’re talking breaking a sweat with the chairs and everyday items you have around your house.
If you’re looking for more of a challenge and want to build some serious strength when doing your pushups all you need is a sturdy backpack and some extra weight thrown inside.
A weighted pack will test the toughest and strongest men. This is not an exercise for a beginner. For years and still today men all around the world use the bench press as the gauge for strength and this is absolutely insane. A weighted pack will build a total body toughness not duplicated in the gym. The pushup is and always will be a total body strength and conditioner despite what most experts will tell you.
- Movement – Backpack Pushups
- Recommended Reps – 15 to 25 per set
- Number of Sets – 5
- Rest between sets – 60 Seconds
Body Parts Targeted
- Start in the push-ups position with your hands on the ground and a bit wider than shoulder width apart.
- Tuck your elbows slightly in. Breathe in and perform a push-up by touching your chest to the ground.
- Now exhale and explode to the start position while contracting your chest.
- Use the backpack to increase the resistance for this exercise.
Why it’s effective
- The most important thing is that push-ups require stabilisation which you don’t need with bench press, not to mention machines.
- Push-up is a full body exercise. It will fire all your pectoral fibers, which is a benefit on its own. Add other muscle groups working to the equation, and you get a damn powerful exercise.