Weighted Push-ups

Weighted Push-ups — Progress Beyond Bodyweight

Weighted push-ups are the natural evolution of classic push-ups when those become too easy. By adding a weighted vest, a plate on the back, or resistance bands, you maintain the progressive overload necessary for muscle development while retaining the functional benefits of push-ups.

Muscles Involved

Pectoralis major: primary muscle engaged, worked functionally.
Triceps brachii: assists elbow extension.
Anterior deltoid: stabilizes and assists the press.
Core (transversus abdominis, obliques): maintains body alignment under load.
Serratus anterior: scapular protraction at the top of the movement.

Step-by-Step Instructions

Step 1 — Weight Setup

Put on a weighted vest or have a partner place a plate between your shoulder blades. Make sure the weight is stable and will not slide during the exercise.

Step 2 — Push-up Position

Hands slightly wider than shoulder width, body aligned from head to heels. Glutes and abs contracted to maintain rigidity.

Step 3 — The Descent

Lower by bending the elbows until the chest brushes the floor. Keep elbows at 45° from the torso.

Step 4 — The Push

Push the floor away to return to starting position. Keep the body rigid and exhale during the push.

Sets and Reps

3 sets of 10-15 reps. Adjust the weight so the last reps are challenging. Rest 60-90 seconds.

Common Mistakes

Sagging hips: maintain a rigid body like a plank.
Incomplete range: lower until the chest brushes the floor on every rep.
Poorly positioned weight: the plate should be centered between the shoulder blades.

Safety Tips

Master bodyweight push-ups (20+ clean reps) before adding weight. Increase the load progressively. A weighted vest is safer and more practical than a plate on the back.

Variations

Decline weighted push-ups: feet elevated to emphasize upper chest.
Banded push-ups: increasing resistance on the way up.
Weighted push-ups on handles: increased range of motion.

Who Is This Exercise For?

Weighted push-ups are for intermediate lifters who have mastered classic push-ups and want to continue progressing without necessarily using a bench and barbell. They are also an excellent option for home or outdoor training.