12 exercises with the weight vest for more strength!

1. pull-ups: Stronger back and arms

Muscle groups: Latissimus, biceps, shoulders, core

Pull-ups are perfect for strengthening the upper body. With the pull-up & dip weight vest, you can increase the intensity and make faster progress.

Here's how it works:
Hang from the bar, pull yourself up until your chin is over the bar and slowly lower yourself back down.

Weight vest tip:
Start with a heavier weight (e.g. 10-15 kg), but reduce the repetitions to 3-5. As you get stronger, reduce the weight and increase the repetitions to further increase your endurance and strength.

2. dips: Focus on triceps and chest

Muscle groups: Triceps, chest, shoulders

Dips are an excellent exercise to strengthen your arm and chest muscles. With the pull-up & dip weight vest, you can take your performance to a new level and intensify your training.

Here's how it works:
Support yourself on parallel bars, lower your body until your elbows reach a 90-degree angle and push yourself back up.

Weight vest tip:
Start with a moderate weight (e.g. 5-8 kg) and aim for 8-12 repetitions. More repetitions with moderate weight will help build muscle and increase strength endurance as you increase the intensity of the workout.

3. push-ups: Strength building for chest and triceps

Muscle groups: Chest, shoulders, triceps

Push-ups are one of the most basic and effective exercises. With the weight vest, you can specifically challenge your chest muscles and triceps.

• Here's how it works:
  Get into the push-up position and slowly lower your body until your chest almost touches the floor, then push yourself back up.
• With weight vest: Increase the resistance for more muscle building.
• Tip: Use push-up barsto take the strain off your wrists and increase the range of motion.

4. jump squats: increase explosiveness

Muscle groups: Legs, glutes, core

This exercise promotes explosive strength and is perfect for anyone who wants to increase their leg strength.

• Here's how it works:
  Get into the normal squat position and then jump up explosively. Land with your knees slightly bent to protect your joints.
• With a weight vest: Increases intensity and provides better development of jumping power.

5. lunges (lunges): Strength for the legs

Muscle groups: Thighs, glutes, calves

Lunges are ideal for strengthening your leg muscles and improving your balance. The weight vest makes the workout more intense and effective.

Here's how it works:
Take a big step forward and lower your back knee almost to the floor. Then push yourself back up and switch legs.

Weight vest tip:
Start with a moderate weight and aim for 8-12 reps per leg. You can also alternate legs or start with the weaker leg to ensure an even load.

6. box jumps: For explosive leg strength

Muscle groups: Legs, core, endurance

Box jumps are perfect for boosting your jumping power and agility. The weight vest intensifies the training and helps you to further increase your explosive strength.

Here's how it works:
Jump with both legs simultaneously onto a stable box or platform and land softly with your knees slightly bent.

Weight vest tip:
The weight vest increases the resistance, which also boosts your jumping power.

Injury tip:
Make sure you always land with your knees slightly bent to cushion the impact and protect your joints. Start with a moderate weight to refine the technique before increasing the weight.

7. leg raises (hanging leg raises): For a strong core

Muscle groups: Abdominals, hip flexors, grip strength

This exercise targets the abdominal muscles and simultaneously promotes grip strength.

• Here's how it works:
  Hang from a pull-up bar and lift your legs straight up, lower them in a controlled manner.
• With a weight vest: Increases the difficulty and additionally challenges the core.

Muscle groups: Whole body, core, endurance

Burpees are an excellent exercise to increase endurance and train the whole body.

• Here's how:
  Get into the push-up position, perform a push-up, then jump up and repeat the sequence.

9. pistol squats: a challenge for your balance

Muscle groups: Quadriceps, glutes, calves

Pistol squats are a challenging exercise that will test both your balance and your leg strength. The weight vest makes this exercise even more intense and effective.

Here's how it works:
Standing on one leg, lower your body in a controlled manner while the other leg remains extended. Then push yourself up again.

Weight vest tip:
The weight vest provides even resistance, promoting a more stable posture and stronger leg muscles. Compared to dumbbells, you can concentrate on the technique without distraction, while your core and leg muscles are more engaged

10. plank to push-up: combine stability and strength

Muscle groups: Core, shoulders, triceps
This exercise strengthens the core and shoulders and combines stability with strength.

• Here's how it works:
  Switch from the forearm support position to the push-up position and back again.
• With a weight vest: Increases stability and strength as the exercise puts more strain on the upper body.

11. rowing with support (body rows): A special kind of back training

Muscle groups: Back, arms, core

Body rows are an excellent exercise to strengthen the upper back and arms, and the weight vest makes the workout even more challenging.

Here's how:
Pull your body up on a low bar until your chest touches it and slowly lower yourself back down.

Weight vest tip:
The weight vest increases the resistance and intensifies the workout for your back and arms. You can make the exercise even more difficult by doing it with one arm or using a sling trainer or gymnastic rings to increase instability and further activate your core muscles.

Pro Tip:
Use gymnastics rings or a sling trainerto make your training even more functional and challenging by giving you more stability and control over your entire upper body.

12th Suspended Push-Ups: Instability for maximum muscle development

Muscle groups: Chest, shoulders, triceps, core

Suspended push-ups with a sling trainer sling trainer or gymnastic rings increase instability and also activate the deep muscles.

• This is how it works:
  Hang yourself in the sling trainer and perform a push-up, stabilizing your body in the air.
• With a weight vest: This version increases the difficulty considerably and challenges the chest, shoulder and core muscles.

Redefine your workout!

With the Pullup & Dip weight vest you can maximize every exercise and push your body to its limits faster. It offers modular adjustable weight and ensures that you get exactly the resistance you need for every workout. Use these exercises to target your muscles, increase fat burning and take your strength and endurance to the next level. Test, adapt and grow - your fitness journey starts now!

Are you looking for the right calisthenics accessories to train the exercises listed above effectively?

We at Pullup & Dip offer you high-quality calisthenics accessories for indoor & outdoor.

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Calisthenics - everything you need to know about the sport

Training with your own body weight - the 11 best calisthenics exercises for beginners