Weighted Explosive Push-up
Muscle Groups: Chest, Shoulders, Triceps
Weighted Explosive Push-up focuses on Chest, Shoulders, Triceps, with Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Explosive Push-up with proper form and technique.
- 1
Start in a plank position with your hands slightly wider than shoulder-width apart, and a weight plate on your back.
- 2
Lower your body to the ground, keeping your elbows at about a 45-degree angle, then explosively push up to launch your hands off the ground.
- 3
Catch yourself on the way down, landing softly with bent elbows to absorb the impact.
Tips for Success
These tips will help you perform Weighted Explosive Push-up safely and effectively while maintaining proper form.
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Keep your core tight throughout the movement to maintain stability.
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Avoid letting your hips sag or rise; keep your body in a straight line from head to heels.
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Use a spotter if you're new to weighted push-ups to ensure safety.
Secondary Muscles
While Weighted Explosive Push-up primarily targets Chest, Shoulders, Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Explosive Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Explosive Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
