Weighted Push-up
Muscle Groups: Chest
Weighted 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 Push-up with proper form and technique.
- 1
Start in a plank position with your hands slightly wider than shoulder-width apart. Place a weight plate or a weighted backpack on your upper back.
- 2
Engage your core and keep your body straight from head to heels as you lower yourself toward the floor, keeping elbows at a 45-degree angle.
- 3
Push back up to the starting position, exhaling as you rise and maintaining a straight line from head to heels.
Tips for Success
These tips will help you perform Weighted Push-up safely and effectively while maintaining proper form.
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Keep your core tight to avoid sagging or arching your back.
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Don't let your elbows flare out too much; keep them close to your body to protect your shoulders.
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Perform the exercise on a stable surface to prevent slipping and ensure proper form.
Secondary Muscles
While Weighted 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 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 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.
