Weighted Push-Ups

Weighted Push-Ups are a compound exercise and primarily target the pectoral muscles. To a lesser degree, they also work the triceps, deltoids, and core muscles.

Equipment

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

Weighted push-ups are a powerful variation of the traditional push-up, designed to enhance upper body strength and muscle hypertrophy by adding external resistance. This exercise primarily targets the pectoral muscles, triceps, and anterior deltoids, while also engaging the core for stability. By incorporating additional weight, typically in the form of a weight plate or weighted vest, the intensity of the movement is significantly increased, promoting greater muscle activation and growth. Weighted push-ups are an excellent choice for individuals looking to break through plateaus and add variety to their strength training regimen, offering a scalable and effective method to build a more robust and muscular upper body.

Execution

How to Perform Weighted Push-Ups

Setup

  1. Begin by selecting an appropriate weight plate or weighted vest. Ensure the weight is manageable and allows you to maintain proper form.
  2. If using a weight plate, have a partner place it securely on your upper back, between your shoulder blades. If using a weighted vest, put it on and adjust it to fit snugly.
  3. Get into a standard push-up position: hands placed slightly wider than shoulder-width apart, feet together, and body forming a straight line from head to heels.
  4. Engage your core and glutes to maintain a neutral spine throughout the exercise.

Execution

  1. Begin the movement by bending your elbows and lowering your chest towards the ground. Keep your elbows at a 45-degree angle relative to your torso.
  2. Lower yourself until your chest is just above the ground, ensuring your body remains in a straight line and your core stays engaged.
  3. Push through your palms to extend your elbows and return to the starting position. Focus on squeezing your chest muscles as you push up.
  4. Repeat for the desired number of repetitions, maintaining proper form throughout each rep.

Finishing

  1. After completing your set, carefully remove the weight plate or weighted vest.
  2. Take a moment to stretch your chest, shoulders, and triceps to aid in recovery.
  3. Hydrate and rest as needed before moving on to your next exercise or set.

Discover More Chest Exercises

There are many other chest exercises that you can use in your training

Barbell Bench Press Barbell Incline Press Machine Chest Press Dumbbell Flies Dumbbell Bench Press Incline Dumbbell Bench Press Decline Barbell Bench Press Decline Dumbbell Bench Press Chest Dips Push-Ups Pec Deck Machine Cable Flyes Dumbbell Flyes Incline Dumbbell Flyes Decline Dumbbell Flyes Svend Press Smith Machine Bench Press Guillotine Press Deficit Push-Ups Weighted Deficit Push-Ups Ring Push-Ups Banded Push-Ups Cable Crossover Single-Arm Cable Flyes Incline Cable Flyes Decline Cable Flyes Floor Press Standing Cable Press Band Resisted Push-Ups Explosive Push-Ups Swiss Ball Push-Ups Clapping Push-Ups Archer Push-Ups Bodyweight Flyes