The weighted pushup is an advanced progression of the standard pushup that targets the chest, shoulders, and triceps. Adding weight to the exercise increases difficulty and stimulates additional muscle fibers.
Instructions
Get in the standard pushup position with your hands slightly wider than shoulder-width apart and arms fully extended. Have a partner load a weight plate onto your back.
Keeping your core tight, slowly lower your body to the ground. Make sure to keep your elbows tucked in close by your sides so they make a 45-degree angle with your torso.
Once your chest touches the ground, pause, then press back up to the starting position. Have your partner remove the plate at the end of the set.
Trainer’s Tips
Avoid moving hips out of alignment. Instead, keep your core tight and back flat throughout the movement.
