Weighted Push-Ups Guide: How to Perform Weighted Push-Ups

A weighted push-up is a push-up with an increased level of intensity. Adding weight to the traditional bodyweight exercise by wearing a weighted vest or placing a weight plate on your lower back helps build muscle in your shoulders, chest, and core.

For the weighted push-up, begin by performing 2–3 sets of 8–15 repetitions. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees, and your hands should be slightly wider than your shoulders.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats.
3. 3. Straighten your legs to lift your knees off of the ground so you end up in a plank position. Your legs should be hip-width apart or slightly wider.
4. 4. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked.
5. 5. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
6. 6. Once in a strong position, have a partner gently place a weight plate on your lower to mid-back. The weight plate should be in a stable position before beginning the push-up.
7. 7. While maintaining your alignment and a strong core, pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the ground.
8. 8. Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows.
9. 9. Pause for a second at the bottom.
10. 10. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
11. 11. Finish the movement by squeezing your chest and triceps.
12. 12. Repeat for your desired number of repetitions.

Weighted push-ups and bench presses are both weight-training exercises, but they have two key differences:

1. 1. Equipment: Performing a bench press requires you to have access to several pieces of equipment such as a bench and a barbell or dumbbells. Weighted push-ups require fewer pieces of equipment. You can perform a weighted push-up with a weight vest or a single weight plate placed on your lower back.
2. 2. Spotter: When performing a bench press, you need a spotter to help you. If performing a weighted push-up while wearing a weight vest, you may not need a partner.

There are several notable benefits to practicing weighted push-ups:

1. 1. Weighted push-ups prepare you for advanced calisthenics exercises. Practicing weighted push-ups can help you build the strength you need to perform a wide range of exercises, including pull-ups, deadlifts, weighted dips, and burpees.
2. 2. Weighted push-ups build upper-body strength. Weighted push-ups target muscles in your shoulders, especially your anterior deltoids. The extra weight also increases the activation of the stabilizer muscles in your core.
3. 3. Weighted push-ups activate the scapula. Scapular muscles are muscles in your upper back that assist with shoulder movement. The range of motion in weighted push-ups activates these muscles, increasing your mobility and flexibility.

Once you've practiced weighted push-ups, consider trying one of these variations:

1. 1. Rowing dumbbell push-up: This variation of the weighted push-up primarily targets your triceps and biceps. Place a pair of dumbbells on the ground and firmly grip them in each hand. Assume the push-up position and perform a standard push-up. At the top of the movement, lift one of the weights in a rowing movement, then repeat the push-up, alternating arms.
2. 2. Weighted incline push-up: Incline push-ups target the muscles in your chest. To perform a weighted incline push-up, place your hands on an elevated surface. Hold your body in a high plank position, keep your back and legs in a straight line, bend your elbows, and lower your body with the same movement pattern you would use for a traditional push-up.
3. 3. Weighted negative push-up: To perform negative push-ups, assume a push-up position by placing your hands palms down on the floor shoulder-width apart. Keep your back in a straight line and your knees off the floor. Slowly lower your chest toward your hands until your upper body touches the floor. Rest your knees on the ground and complete the full range of motion by exploding back to the starting position.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

A weighted push-up is a push-up with an increased level of intensity. Adding weight to the traditional bodyweight exercise by wearing a weighted vest or placing a weight plate on your lower back helps build muscle in your shoulders, chest, and core.

For the weighted push-up, begin by performing 2–3 sets of 8–15 repetitions. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees, and your hands should be slightly wider than your shoulders.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats.
3. 3. Straighten your legs to lift your knees off of the ground so you end up in a plank position. Your legs should be hip-width apart or slightly wider.
4. 4. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked.
5. 5. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
6. 6. Once in a strong position, have a partner gently place a weight plate on your lower to mid-back. The weight plate should be in a stable position before beginning the push-up.
7. 7. While maintaining your alignment and a strong core, pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the ground.
8. 8. Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows.
9. 9. Pause for a second at the bottom.
10. 10. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
11. 11. Finish the movement by squeezing your chest and triceps.
12. 12. Repeat for your desired number of repetitions.

Weighted push-ups and bench presses are both weight-training exercises, but they have two key differences:

1. 1. Equipment: Performing a bench press requires you to have access to several pieces of equipment such as a bench and a barbell or dumbbells. Weighted push-ups require fewer pieces of equipment. You can perform a weighted push-up with a weight vest or a single weight plate placed on your lower back.
2. 2. Spotter: When performing a bench press, you need a spotter to help you. If performing a weighted push-up while wearing a weight vest, you may not need a partner.

There are several notable benefits to practicing weighted push-ups:

1. 1. Weighted push-ups prepare you for advanced calisthenics exercises. Practicing weighted push-ups can help you build the strength you need to perform a wide range of exercises, including pull-ups, deadlifts, weighted dips, and burpees.
2. 2. Weighted push-ups build upper-body strength. Weighted push-ups target muscles in your shoulders, especially your anterior deltoids. The extra weight also increases the activation of the stabilizer muscles in your core.
3. 3. Weighted push-ups activate the scapula. Scapular muscles are muscles in your upper back that assist with shoulder movement. The range of motion in weighted push-ups activates these muscles, increasing your mobility and flexibility.

Once you've practiced weighted push-ups, consider trying one of these variations:

1. 1. Rowing dumbbell push-up: This variation of the weighted push-up primarily targets your triceps and biceps. Place a pair of dumbbells on the ground and firmly grip them in each hand. Assume the push-up position and perform a standard push-up. At the top of the movement, lift one of the weights in a rowing movement, then repeat the push-up, alternating arms.
2. 2. Weighted incline push-up: Incline push-ups target the muscles in your chest. To perform a weighted incline push-up, place your hands on an elevated surface. Hold your body in a high plank position, keep your back and legs in a straight line, bend your elbows, and lower your body with the same movement pattern you would use for a traditional push-up.
3. 3. Weighted negative push-up: To perform negative push-ups, assume a push-up position by placing your hands palms down on the floor shoulder-width apart. Keep your back in a straight line and your knees off the floor. Slowly lower your chest toward your hands until your upper body touches the floor. Rest your knees on the ground and complete the full range of motion by exploding back to the starting position.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.