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
Begin in a high plank position with your hands gripping dumbbells on the floor, slightly wider than shoulder-width apart.
- 2
Ensure your body forms a straight line from your head to your heels, engaging your core.
- 3
Lower your chest towards the floor by bending your elbows, keeping them tucked close to your body.
- 4
Push through your hands to return to the starting high plank position.
- 5
Shift your weight onto your left hand and left foot, then pull the dumbbell in your right hand up towards your chest.
- 6
Keep your elbow close to your body and squeeze your shoulder blade at the top of the movement.
- 7
Slowly lower the right dumbbell back to the floor, returning to the high plank position.
- 8
Shift your weight onto your right hand and right foot, then pull the dumbbell in your left hand up towards your chest.
- 9
Keep your elbow close to your body and squeeze your shoulder blade at the top of the movement.
- 10
Slowly lower the left dumbbell back to the floor, completing one full repetition.
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.
