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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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