Weighted Push-Up
Push your limits! Weighted Push-Ups build serious strength and definition. Get help adding weight and power up your push-up game!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Select an appropriate weight to add resistance during the push-up. Make sure your assistant is capable of handling the weight safely.
2. Get into the standard push-up position on the floor with your hands shoulder-width apart, and your body forming a straight line from your heels to your head.
3. Have your assistant place the weight plate on your upper back, positioning themselves to hold the weight securely and to assist you during the push-ups.
4. Engage your core and keep your body rigid as you lower your chest towards the floor by bending your elbows. Keep your elbows close to your body for more triceps activation or flare them out slightly for more chest activation.
5. Push through your hands to lift your body back up to the starting position, straightening your arms.
6. Your assistant should ensure the weight remains stable during the movement and be ready to assist you if you reach muscle failure.
7. Perform the desired number of repetitions, ensuring you maintain good form throughout.
8. After completing a set, your assistant should carefully remove the weight from your back.
Safety Tips: Ensure clear communication with your assistant at all times. Start with a lighter weight to get accustomed to the added resistance. Stop immediately if you feel any pain or discomfort beyond normal muscle fatigue.
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