Weighted Push-ups

First Of All Thanks For Landing This Article, If You Are Searching for How To Do Weighted Push-ups Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The Weighted Push-ups

Exercise details:

  1. Force: Push
  2. Dynamic stabilizer: Biceps Brachii (short head only)
  3. Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
  4. Target muscle: Sternal (Lower) Pectoralis Major
  5. Mechanics: Compound

How To Do Weighted Push-ups?

  1. Get into a push-up position.
  2. You should be supporting your body on your hands and forefeet.
  3. Your body should be straight and rigid.
  4. Your hands should be wider than shoulder-width apart.
  5. Get a training partner to place a weight plate on your back, where he or she must hold it securely throughout the exercise.
Weighted Push-ups


  1. Keeping your body straight and rigid.
  2. Inhale as you lower your chest to the floor by flexing your elbows.
  3. Exhale as you push your body back up to the starting position until your elbows are fully extended.
  4. Repeat for the prescribed number of repetitions.
  5. Once finished, get your training partner to remove the weight plate from your back.
  6. Do not try to rotate your torso and throw the plate off, like in the video.

Some Tips:

  1. Keep your body straight and rigid.
  2. As you lower your chest to the floor, to protect your shoulders, keep your elbows tucked into your body a little.
  3. In my opinion, the push-up is the best horizontal compound pushing exercise.
  4. It offers more benefits than any other such exercise.
  5. For example, compared with the bench press, the push-up is more of a whole-body exercise; it gets your core much more involved; it offers more functional fitness benefits; it engages your serratus anterior more, which is important for scapula and shoulder mobility; and it is better at improving your standing push force, which is important for athleticism.
  6. The only problem with the push-up is that the amount of upper-body strength and muscle that you can build is limited by your bodyweight.
  7. That’s where the weighted push-up comes in! Although probably still not as effective as the bench press at building muscle mass, the weighted push-up can do a great job, as well as provide you with all of the other listed benefits.

How To Do Weighted Push-ups Video:

Weighted Push-ups
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