Weighted push up

Muscles worked: Chest
Chest
🔧 plate ⭐ Best with weight vest 🔄 Also works with dumbbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Place weight securely on your back. Assume a push-up position, hands slightly wider than shoulder-width. Engage your core, maintain a straight line. Lower your chest to the ground, bending your elbows. Push through your palms to return to the starting position. Repeat.

Tips

Start with a manageable weight. Keep elbows at a 45-degree angle. Engage your core to maintain a neutral spine. Ensure weight stability. Inhale on the descent, exhale on the ascent. Use a partner for weight plate placement/removal.

Similar exercises

Push up Chest, Upper arms · 🔧 no equipment 3/10 Decline push up Upper arms, Chest, Shoulders · 🔧 no equipment 4/10 Lateral push up Chest, Shoulders, Upper arms · 🔧 no equipment 4/10 Dumbbell deep push up Chest · 🔧 Dumbbell 4/10 Jack push up Chest · 🔧 no equipment 3/10 Balance trainer push up Shoulders, Upper arms, Abs · 🔧 Balance Trainer 3/10 Incline push up Upper arms, Chest · 🔧 no equipment 2/10 TRX push up Upper arms, Shoulders, Abs · 🔧 TRX 4/10
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