Weighted Push-up and Row
Muscle Groups: Chest, Lats
Weighted Push-up and Row focuses on Chest, Lats, with Abs, Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Push-up and Row with proper form and technique.
- 1
Start in a plank position with hands gripping weights, wrists aligned under shoulders.
- 2
Lower your chest to the ground while keeping your elbows close to your body, then push back up to plank.
- 3
As you push up, row one weight towards your rib cage, rotating your torso slightly, then lower it back to the ground.
- 4
Alternate rowing each weight after every push-up, maintaining a steady core and flat back throughout.
Tips for Success
These tips will help you perform Weighted Push-up and Row safely and effectively while maintaining proper form.
-
Keep your body in a straight line from head to heels; avoid sagging hips or raised shoulders.
-
Ensure weights are secure and won't slip during the movement to prevent falls.
-
Maintain a controlled pace; avoid rushing to protect your joints and enhance muscle engagement.
Secondary Muscles
While Weighted Push-up and Row primarily targets Chest, Lats , 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 and Row, 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 and Row, 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.
