Weighted Push-Up

oec:weighted-push-up

A progressive variation of the standard push-up performed with external resistance loaded on the upper back or torso.

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Also called: Weighted Pushup, Plate-Loaded Push-Up, Weighted push-ups

How to do it

Assume a high plank position on your hands and toes with hands roughly shoulder-width apart.
Secure external load onto your upper-to-mid back, either by having a partner place a weight plate flat across your shoulder blades or by wearing a snug weight vest.
Engage your abs, squeeze your glutes, and establish a rigid straight line from your heels to the back of your head.

Lower your body under control by bending your elbows and allowing your shoulder blades to retract.
Descend until your chest is within an inch of the floor, keeping your elbows tucked at roughly a 45-degree angle to your torso.
Press firmly through the floor to extend your arms, pushing your shoulder blades forward into slight protraction at the top.

Inhale smoothly as you lower toward the floor, and exhale forcefully through the sticking point on the ascent.

Plate placed too low on the lumbar spine causing excessive lumbar extension.: Ensure the weight rests centered across the upper back and shoulder blades, not the lower back.
Sagging hips and loss of core tension under load.: Squeeze glutes and brace your abdomen tightly before initiating each repetition.
Flaring elbows out ninety degrees to the sides.: Tuck elbows slightly toward the ribs to protect the shoulder joints and emphasize the chest and triceps.

Use a partner to place and remove weight plates safely, especially at heavier loads.
If training alone, a weight vest is safer and more stable than a loose plate.

This record: CC-BY-SA-4.0.