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Weighted Pushup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Weighted Pushups target muscles in your shoulders, especially your anterior deltoids. Adding weight also increases the activation of the stabilizer muscles in your core.
Exercise Instructions
-
Step 1
Take a standard push-up position with your arms slightly wider than shoulder-width apart and your arms fully extended. Ask your partner to place a weight plate on your back. -
Step 2
Keeping your core tight, slowly lower your body to the floor. Be sure to keep your elbows pressed to your sides so that they form a 45-degree angle with your torso. -
Step 3
When your chest starts to touch the floor, pause and return to the starting position, ask your partner to remove the plate at the end of the set.
Muscle Groups
Weighted Pushup targets Delts, Pecs, Total Body, Triceps as seen below.
Exercise Tip
- Avoid moving your hips. Instead, keep your core tight and your back straight throughout the movement.
Clapping Pushup
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