Movement overview

The Weighted Push-Up is a compound upper body exercise that targets the chest, shoulders, and triceps. By adding weight, this variation increases resistance, enhancing muscle strength and endurance. It requires proper form to ensure safety and effectiveness.

Step-by-step cues

1. Begin by placing a weight plate or weighted vest on your back. Ensure the weight is centered and secure.
2. Assume a standard push-up position with hands slightly wider than shoulder-width apart and feet together.
3. Engage your core to maintain a straight line from head to heels.
4. Lower your body by bending your elbows until your chest nearly touches the ground.
5. Push through your palms to extend your arms and return to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Start with a manageable weight to master the form before increasing resistance.
• Keep your elbows at a 45-degree angle to your body to protect your shoulders.
• Maintain a neutral spine by engaging your core throughout the movement.
• Ensure the weight is stable on your back to prevent shifting during the exercise.
• Breathe in as you lower yourself and exhale as you push back up.
• If using a weight plate, have a partner assist in placing and removing it safely.