Description:
The Lever Plate Loaded Push-Up uses a plate loaded press apparatus to add resistance to a push-up style pressing motion, loading the chest, triceps, and serratus anterior.
Benefits:
- Builds strength in the chest, shoulders, and triceps.
- Uses a plate loaded apparatus to add resistance to the push-up.
- Trains the core to stay braced.
- Requires minimal equipment.
- Carries over to barbell and dumbbell pressing.
Profile:
| Equipment: | Plate Loaded Machine |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Plate Loaded |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Pectoralis Major
- Anterior Deltoid
- Triceps Brachii
Secondary Muscles
- Serratus Anterior
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Set up in the plate loaded push-up or press apparatus with your hands on the handles.
- Lower your chest toward the handles under control.
- Press back up and protract your shoulder blades at the top.
- Keep your body in a straight line.
- Repeat for the desired reps.
Common Mistakes:
- Letting the hips sag or pike up.
- Flaring the elbows straight out to the sides.
- Using a partial range of motion.
- Losing the core brace through the rep.
- Dropping the head instead of keeping the neck neutral.
Variations:
- Standard Push-Up
- Diamond Push-Up
- Wide Push-Up
- Weighted Push-Up
Safety Tips:
- Keep your body in a straight line with the core braced.
- Use a full range of motion on every rep.
- Stop if you feel wrist or shoulder pain.
- Progress the difficulty gradually.
Additional Information:
Push-up variations let you train pressing strength anywhere. Adjusting hand position, height, or added resistance changes the difficulty and the emphasis between the chest, shoulders, and triceps.
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