# Weighted Push-Up

URL: https://heatsy.app/ex/weighted-push-up

Also known as: Plate-Loaded Push-Up, Weighted Press-Up, Weighted Push-Ups, Plate Push-Up, Loaded Push-Up, Push-Up with Weight, Added-Weight 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](https://heatsy.app/ex/push-up)
- [Barbell Bench Press](https://heatsy.app/ex/barbell-bench-press)
- [Deficit Push-Up](https://heatsy.app/ex/deficit-push-up)