Chest

Weighted Push Ups

The weighted push-up is an advanced variation of the classic push-up. In this exercise, additional weight, such as a weighted vest or a plate, is placed on the back to increase the intensity of the workout.

Necessary equipment

Weight Vest

Weighted Push Ups - the correct execution

  • Start in the push-up position
  • Hands are wider than shoulder width
  • Maintain maximum tension in torso and buttocks
  • Bend your arms and bring your chest towards the floor
  • Elbows are spread about 45 degrees from the body
  • Stretch your arms and press back to the starting position
  • Work in the greatest possible range of motion

The exercise Weighted Push Ups is intended to be used as a hypertrophy exercise.

Which muscles are trained by Weighted Push Ups?

Primary trained muscles for Weighted Push Ups

  • Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.

Secondary trained muscles for Weighted Push Ups

  • Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.

  • Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.

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Alternative variants of Weighted Push Ups:

Weighted Push Ups on Parallettes

Weighted push-ups on parallettes are an advanced variation of weighted push-ups. The elevation provided by the parallettes allows for a greater range of motion, resulting in a deeper stretch of the chest and shoulder muscles. This also increases the difficulty due to the altered leverage.

Necessary equipment

Weighted Push Ups on Parallettes - the correct execution

  • Start in the push-up position
  • Parallettes are slightly wider than shoulder width
  • Maintain maximum tension in torso and buttocks
  • Bend your arms and bring your chest towards the floor
  • Elbows are spread about 45 degrees from the body
  • Stretch your arms and press back to the starting position
  • Work in the greatest possible range of motion