Weighted Push-Up

Body region

• Chest
• Arms

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus

Equipment

• Weight Plate or Weight Belt or Vest

Technique

1. Put on a weight vest, or have a partner place a plate flat on your upper back between the shoulder blades.
2. Set up in a push-up position with hands slightly wider than your shoulders.
3. Lower your chest toward the floor, elbows at about 45 degrees.
4. Push back up until your arms are straight.

Cues

• Keep the weight high on the back, not on the lower spine.
• Keep the body rigid from head to heels.

Common mistakes

• Letting the plate slide toward the neck or hips.
• Letting the hips sag under the extra load.
• Cutting the range short.

Alternatives

• Push-Up
• Barbell Bench Press
• Deficit Push-Up