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
Begin in a high plank position with your hands slightly wider than shoulder-width apart, a weight plate or sandbag resting securely on your upper back.
- 2
Ensure your body forms a straight line from your head to your heels, with your core engaged.
- 3
Bend your elbows and lower your chest towards the floor, keeping your body rigid and elbows tucked slightly towards your sides.
- 4
Push through your hands to extend your arms and return to the high plank position.
- 5
Once at the top, push your hands further into the floor, protracting your shoulder blades and allowing your upper back to round slightly towards the ceiling.
- 6
Release the protraction to return to the standard high plank position, ready for the next repetition.
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.
