Weighted Push-up
Overview
How to do it
- 1
Setup
Begin in a standard push-up position with your hands slightly wider than shoulder-width apart and your feet together or hip-width apart.
- 2
Add Weight
Ask a partner to place a weight plate on your upper back, or wear a weighted vest for more even load distribution. Make sure the weight stays secure and does not move as you exercise.
- 3
Engage Core
Brace your core, squeeze your glutes, and keep your body in a straight line from head to heels.
- 4
Lowering Phase
Lower your chest toward the floor with control by bending your elbows until they reach a 90-degree angle.
- 5
Press Up
Drive through your palms to straighten your arms and return to the starting position.
- 6
Repeat
Complete the target number of repetitions while keeping proper form.
Form tips & common mistakes
Keep your spine neutral. Do not arch or sag your lower back.
Tighten your core and glutes to improve stability.
Move with control rather than rushing through the reps.
Place the weight securely on your back so it does not throw you off balance.
Train with a spotter or use a weighted vest if you are working out alone.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
