Weighted Push-Up

Overview

The classic push-up upgraded with external resistance. Uses the full body as a closed kinetic chain, improving core stability while building the chest.

Muscles Trained

Step-by-Step Instructions

1. 1

   Place a weight plate on your upper back or wear a weighted vest.

2. 2

   Get into a plank position — hands slightly wider than shoulder-width.

3. 3

   Lower chest to just above the floor, elbows at ~45°.

4. 4

   Press up explosively to full arm extension.

5. 5

   Maintain a rigid body — no sagging hips.

Benefits

• ✓

  Progressive overload on a bodyweight staple

• ✓

  Full-body tension and core engagement

• ✓

  Great when no bench is available

• ✓

  Builds functional pressing strength

Form Tips

• →

  Elevate feet on a bench for more upper chest emphasis

• →

  Wide hand position → more chest; narrow → more triceps