Weighted Push-up Plus
Muscle Groups: Chest
Weighted Push-up Plus 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 Plus with proper form and technique.
- 1
Start in a high plank position with your hands slightly wider than your shoulders, keeping your feet together and body straight from head to heels.
- 2
Place a weight plate or a weighted vest on your upper back (avoid neck and head areas).
- 3
Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle to your body.
- 4
Push through your palms to return to the starting position, engaging your chest and core throughout the movement.
Tips for Success
These tips will help you perform Weighted Push-up Plus safely and effectively while maintaining proper form.
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Keep your core tight to prevent sagging in your lower back.
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Ensure your elbows do not flare out excessively; they should stay close to your body for safety.
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If you're new to this exercise, start without weights to master form before adding resistance.
Secondary Muscles
While Weighted Push-up Plus 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 Plus, 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 Plus, 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.
