What Is This Exercise?
🏋️ Weighted Push-Ups – this Push-Ups a variation intended for chest muscles. The exercise is classified as Training Methods category. Suitable for advanced level athletes.
Primary Goal: Building strength and mass with bodyweight.
Muscle Group
chest
Level
Advanced
Compound Exercise
Push-Ups
Goal
Building Strength and Mass with Bodyweight
📋 Step-by-Step
- 1. Put on a weighted vest or ask someone to place a barbell plate on your back (at the shoulder blades). \n
- 2. Starting position: plank, hands shoulder-width apart or slightly wider. \n
- 3. Ensure the weight is stable and does not slip. Body in a straight line. \n
- 4. Inhale, slowly lower yourself while controlling the added weight. \n
- 5. Exhale, push up explosively. Full range of motion. \n
⚠️ Most Common Mistakes
- Weight too high (on the neck) – dangerous. \n
- Too much weight – compensated with poor technique. \n
- Unstable weight – the plate may fall. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Pectoralis major | ★★★★★ | Primary |
| Triceps | ★★★★ | Synergist |
| Anterior deltoid | ★★★ | Secondary |
| Core | ★★★★ | Additional Stabilization with Weight |
🔄 How Does It Differ From the Basic Version?
The only difference is the added weight on your back. This allows you to progress with a bodyweight exercise without transitioning to a barbell. Ideal for those who do not have access to a barbell.
💡 Recommendation: Integrate this exercise into your training program for at least 6-8 weeks to see results. Combine it with progressive overload.
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