Weighted Bodyweight exercise

Weighted Push-up form, muscles worked, and workout tracking

The weighted push-up adds external load to the standard push-up with a weight plate on the back or a weighted vest, increasing tension on the pectoralis major, triceps, and anterior deltoids. Lifters use it to keep progressing bodyweight pressing strength and chest hypertrophy once unloaded push-ups exceed high rep ranges, and as a bench-press accessory that also trains the serratus and core.

Weighted Push-up illustration

How to do Weighted Push-up

  1. 1Have a partner place a plate on your upper back, or put on a weighted vest, and set your hands slightly wider than shoulder width.
  2. 2Brace your core hard and squeeze your glutes so the added load cannot bow your lower back.
  3. 3Inhale as you lower your chest to just above the floor with your elbows about forty-five degrees from your torso.
  4. 4Exhale as you press back to full lockout, keeping the plate stable by moving smoothly rather than jerking.
  5. 5Avoid sagging hips or shortened range as fatigue builds; end the set while every rep still reaches full depth.

Related exercises

Archer Push-up

Chest · Reps Only

Bench Press (Barbell)

Chest · Barbell

Bench Press (Dumbbell)

Chest · Dumbbell

Bench Press (Smith Machine)

Chest · Machine

Track Weighted Push-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.