TOP 7 exercises to perform with a weighted vest to build muscle

weight vest exercises are very popular in today's world of weight training, but also for other forms of training. Carrying extra weight during your session can help you improve your physical performance and your muscle definition.

Weighted vests target a wide set of muscle groups and createadditional resistance during exercise. The ideal is to invest in a weighted vest with adjustable weight, to use it according to your needs: bodybuilding, running, etc.

Note that the weight is concentrated in your upper body and chest during training and therefore it is best to build your core muscle strength.

This article tells you all about this fitness accessory, and reveals the top 7 exercises with a weighted vest !

Why exercise with a weighted vest?

bodyweight training has many advantages, but also some disadvantages: if your goal is to gain muscle mass, your bodyweight is a limit. So should you take out a gym membership?

Not necessarily! You can spice up your home workouts, and improve your athletic performance with a simple weight training accessory: the Fitness Super 50kg™ Military Weighted Vest -Human™! Our model adapts to all morphologies and therefore to all athletes.

Very resistant, it can carry up to an additional 50 kg (the weight can obviously be adjusted to suit your needs). Comfortable and time-tested, this weighted vestaccompanies you in all your weight training and endurance exercises!

Simply and effectively, you will challenge your muscles from home and build an athletic physique, designed. No limitations for your progress: the weighted vest accompanies you for years!

What exercises are suitable for a weighted vest?

Pull-ups

For this first exercise, you will need apull-up bar. You can therefore perform this exercise at home if you have one, otherwise at the gym.

This exercise with a weighted vest is reserved for athletes with a minimum of experience: you must be comfortable with the initial movement, that of body weight. Then, the advantage of our weighted vest model is that you can adjust the weight to your level and above all increase it as you progress.

Start by taking a pull-up bar with a classic grip (neither too wide nor too tight). Hang on at arm's length. Start pulling your body up until your chin goes over the bar. We also advise you to consult: Top 8 resistance exercises with a rubber band

Pause for a moment. Return to the starting position and try to perform up to 12 repetitions. You will develop your pecs and your arms very effectively with this movement!

Box jumps

Our second exercise with a weighted vest works on your explosiveness and your endurance. Once you get used to doing this bodyweight move, it may seem “easy” and you want to challenge yourself a bit more.

This is where our weighted vest comes in, which will make you sweat and will burn your quadriceps muscle tissue! To do this, set up a box that is at least mid-thigh height. Now assume a squat position, similar to a squat. Swing your arms back and jump to land on the box while maintaining the same position.

This means you also perform a squat when landing on the box. Then, come down and repeat the movement. An article that can also help you: Top 8 exercises for your abs and buttocks session

You need to do at least 4 reps to really experience the benefits of the extra weight. Remember to regulate your breathing as well: inhale as you jump and exhale as you land.

Squats

Here too, we are on a movement that may seem simple when controlled by body weight. But try doing this exercise with a weighted vest, and you will quickly see the difference!

The initial sensations, feeling the work of the gluteal muscles and thighs, will quickly become familiar again. You can decide to perform a classic squat, a sumo squat, or even a jump squat for the bravest! If you choose one of the first two options, the ideal is to place your hands on the back of the head (without pulling on the neck).

So you really target the lower body. To perform a squat, come down into a squat position. We also advise you: How to use elastic bands in bodybuilding?

Hold for about 5 seconds when you get to the bottom. Return to the initial position, and do between 3 and 8 repetitions depending on the difficulty of the chosen weight.

Mountain climbers

Now let's target the abdominals, with this next weight vest exercise. We told you: you can work all muscle groups with our model and perform a complete strengtheningof your body!

The movement of mountain climbers is dynamic, and allows you to both muscle your absand burn some calories. Start by placing yourself in a plank sheathing position.

Consciously contract your abdomen. Now bring your left knee towards the left elbow then do the same with the right knee.

For more efficiency, maintain a fast pace and do at least 20 repetitions on each side. The longer you hold, the more you will feel your abs working and the efficiency of the movement! An article that can help you: Abs Straps: How to get your 6-pack?

The dynamic plank

Let's stay in the work of the abdomen with the dynamic plank exercise, always with a weighted vest. This move is great for people who want to get a flat stomach, without adding extra abdominal muscle bulk.

Also get into a plank position, like doing a simple plank. Evenly distribute your weight over your arms and legs. With your right hand, touch your left shoulder.

Then alternate doing the same with the left hand. Your hips should be as static as possible, and all the maintenance work must be done with your abs: the more stable you are, the more effective this weight vest exercise will be.We invite you to read: Should you do sheathing every night in bodybuilding?

Pumps

We return for a few moments to upper body work, with push-ups. You will be able to strengthen your pecs and increase the level of difficulty.

Push-ups are exercises with a weighted vest very interesting, because there is a great variety of movements: classic push-ups, military push-ups, wide push-ups, diamond push-ups , etc. In all cases, the initial position remains the same: in plank position, resting on your hands. These are placed at different heights and widths depending on the variant chosen. We invite you to read: How to do push-ups well? The Complete Guide

Using the strength of your arms, lower your body until it is a few centimeters off the ground, then come back up. The weight of the weighted vestwill challenge you and complicate your task! But don't panic: this model of weight vestis designed to withstand intense efforts, you can rest easy.

The Skater

Let's finish with the exercise with the skater's weighted vest. This is a movement that combines the benefits of squats and lunges. To perform this movement, start by crossing the left leg behind the right. You are in a half squat position.

Jump to the left, alternating legs: the one in front goes behind, and so on. Use your arms well to balance yourself, and sink well into a lunge when you support yourself on the back leg. This part of the move works your glutes well.

t1>performance and comfort. So, which weight vest exercise are you going to start with?