Description:
The weighted push-up is a bodyweight chest exercise loaded with external resistance, usually a weight plate set across the upper back or a weighted vest. Adding load to the standard push-up increases the demand on the chest, shoulders, and triceps, making it a practical way to keep building pressing strength once bodyweight push-ups become easy.
Benefits:
- Builds strength in the chest, shoulders, and triceps.
- Progresses the push-up past bodyweight resistance.
- Trains the core to stay braced under load.
- Requires minimal equipment.
- Carries over to barbell and dumbbell pressing.
Profile:
| Equipment: | Bodyweight with Weight Plate or Vest |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight plus Added Load |
| 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:
- Assume a high plank with your hands slightly wider than your shoulders and your body in a straight line.
- Have a partner place a weight plate across your upper back, or wear a weighted vest.
- Brace your core and squeeze your glutes to keep your body rigid.
- Lower your chest toward the floor under control until your elbows reach about 90 degrees.
- Press through your palms to push back to the start, keeping your body straight.
- Repeat for the desired reps, keeping the load balanced on your back.
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 under the added load.
- Placing the plate too high on the neck.
Variations:
- Standard Push-Up
- Diamond Push-Up
- Wide Push-Up
- Decline Push-Up
- Weighted Dip
Safety Tips:
- Start with a light plate and progress slowly.
- Use a vest, or a partner, to position the plate safely.
- Keep the plate centered on the upper back, not on the neck.
- Stop if you feel shoulder or wrist pain.
- Master strict bodyweight push-ups before adding load.
Additional Information:
Weighted push-ups are one of the simplest ways to keep the push-up productive once you can perform many clean bodyweight reps. A weighted vest is easiest for higher rep sets, while a plate works well for heavier sets with a partner to position it.
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