Weighted Push-Up
Push your limits! Weighted Push-Ups build serious strength and definition. Get help adding weight and power up your push-up game!
The Weighted Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: weight plates.
Required Equipment
Weighted Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Weighted Push-Up Variations and Alternatives
How to do the Weighted Push-Up
Get into a standard push-up plank position with your hands slightly wider than shoulder-width apart.
Have a partner carefully place a weight plate securely across your upper back.
Inhale as you bend your elbows to lower your chest toward the floor in a controlled motion.
Exhale as you press firmly through your palms to return to the starting plank position.
Keep your core tight and your body in a straight line throughout the entire movement.
Weighted Push-Up FAQs
What muscles does the Weighted Push-Up work?
The Weighted Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Weighted Push-Up?
Weight plates.
Is the Weighted Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Weighted Push-Up variations and alternatives?
Similar exercises include the Machine Assisted Dips, Resistance-Band Assisted Push-Up, Weight-Plate Push-Up and Weighted Push-Up Vest.
Training calculators
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