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All chest exercisesChest · Calisthenic

Weighted Push-Up

Add external load to the standard push-up for progressive overload.

IntermediateWeight plate / vest4 × 6–12
Weighted Push-Up demonstration thumbnail — Weighted Push Up Tutorial | For INCREDIBLE PUSHING GAINS
ChestWeight plate / vest

Weighted Push-Up

Demo · Andrew Alinda

Verified Weighted Push-Up demonstration by Andrew Alinda. Click to play.

How to do the Weighted Push-Up

  1. 1Plate centered on upper back
  2. 2Maintain plank line
  3. 3Full range every rep

Benefits of the Weighted Push-Up

  • Builds strength and size in the chest through a full, controlled range of motion
  • Also trains triceps, front delts as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services