Weighted Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Plate
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Weighted Push-Up is an advanced bodyweight exercise that primarily targets the chest muscles while also engaging the triceps as a secondary muscle group. By placing a weight plate on the upper back, this variation increases resistance compared to the standard push-up, promoting greater muscle activation and strength development. It is ideal for individuals who have mastered bodyweight push-ups and are seeking to challenge their upper body further. The added load enhances muscle hypertrophy and endurance, particularly in the pectorals and triceps, making it a valuable addition to strength training routines. Proper form and core stability are essential to perform this exercise safely and effectively.
How to Perform
Begin by positioning yourself on all fours on the floor, ensuring a stable base.
Extend your legs back fully so your body is supported on your toes, with feet spaced about hip-width apart.
Place your hands on the ground slightly wider than shoulder-width, and angle your elbows back gently instead of flaring them outward to protect your shoulders.
Brace your core muscles tightly to keep your spine in a straight, neutral line from head to heels.
Carefully load a weight plate onto your upper back, ideally over your mid to upper thoracic area. This can be done with the help of a partner, or you can position it yourself before extending into the full push-up stance. A weighted vest is another effective option if available.
Inhale as you begin to lower your body by bending your elbows, maintaining a controlled and steady descent.
Lower yourself until your chest hovers just a few inches from the ground, or as deep as your strength and mobility allow without compromising form.
Pause briefly at the bottom to eliminate momentum, then push through your palms to return to the starting position as you exhale.
Reset your breath and repeat for the desired number of reps, keeping your body aligned and tight throughout each repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Ensure your body stays in a straight line from head to heels to avoid sagging or arching your back.
Start with a manageable weight to prevent straining your shoulder joints and to focus on proper form.
Keep your elbows at a 45-degree angle to your body to reduce stress on your shoulders.
Engage your core and glutes to stabilize your body during each repetition.
Gradually increase the weight as you build strength and master the movement.
Don’t rush the descent—control the lowering phase to maximize muscle activation in the chest.
Keep your hands firmly planted, with your fingers spread wide for better grip and stability.
Avoid letting your chest drop too quickly at the bottom; maintain a slight pause for better muscle tension.
Exhale as you push up, ensuring a full extension of your arms and a strong press at the top.
Always ensure the weight plate is securely placed to avoid any accidents during the exercise.
How Not to Perform
Do Not Arch Your Back: Avoid letting your lower back sag or over-extend. This can strain your spine and reduce the efficiency of the chest and triceps engagement.
Do Not Flare Your Elbows: Keep your elbows tucked at a 45-degree angle to prevent shoulder strain. Flaring them too much can lead to joint injuries.
Do Not Use Too Much Weight: Start with a manageable weight. Overloading your body too soon can compromise your form, leading to unnecessary stress on your shoulders and lower back.
Do Not Rush the Descent: Lower yourself too quickly can cause you to lose control and reduce muscle activation. Always descend with control to maximize muscle engagement in the chest.
Do Not Let Your Hands Slide: Ensure your hands are firmly planted on the ground. Sliding can destabilize your posture and waste energy, reducing focus on the chest muscles.
Do Not Drop Too Deep: While depth is important, going too deep can lead to shoulder injuries. Keep your movement within a safe range, ideally stopping just before your chest touches the floor.
Do Not Hold Your Breath: Avoid holding your breath during the push-up. Always breathe consistently—inhale as you lower, and exhale as you push up to maintain core stability.
Do Not Overextend Your Elbows at the Top: Fully locking your elbows can put unnecessary pressure on the joint. Keep a slight bend to maintain tension in the chest and triceps.
Do Not Perform Without Core Engagement: Neglecting your core can lead to misalignment and waste energy. Keep your abs tight throughout the exercise to maintain stability.
Do Not Perform the Exercise with Poor Plate Placement: Ensure the weight plate is positioned securely on your back, avoiding slipping or shifting during the exercise. Misplaced weight can cause injury or interfere with your form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
