Weighted Isometric-explosive Push-up
Muscle Groups: Chest
Weighted Isometric-explosive Push-up focuses on Chest, with Abs, Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Isometric-explosive Push-up with proper form and technique.
- 1
Start in a plank position with your hands shoulder-width apart and a weight (like a plate) on your upper back. Engage your core and keep your body in a straight line from head to heels.
- 2
Lower your body down into a push-up, keeping elbows close to your sides, and pause when your chest is just above the ground.
- 3
Explosively push through your palms to lift your body back up, making sure to control the movement as you land.
Tips for Success
These tips will help you perform Weighted Isometric-explosive Push-up safely and effectively while maintaining proper form.
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Keep your body straight throughout the movement to avoid strain on your back.
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Avoid letting your elbows flare out too much to protect your shoulders.
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Start with a lighter weight until you master the movement, then gradually increase for more challenge.
Secondary Muscles
While Weighted Isometric-explosive Push-up primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Shoulders, Triceps . 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 Isometric-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 Isometric-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.
