Weighted Push Up

How to do it

1. Have a partner lay a weight plate flat across your upper back, or wear a weighted vest.
2. Set your hands on the floor slightly wider than your shoulders, fingers pointing forward.
3. Straighten your arms and brace into a plank with a straight line from head to heels.
4. Lower your chest toward the floor with the elbows angled about 45 degrees from your body.
5. Stop just above the floor, then press back up to straight arms without letting the hips sag.

Tips

• Squeeze your glutes and brace your abs so the plate stays level and does not slide.
• Push the floor away at the top so the shoulder blades wrap around the ribs.

Common mistakes

• Letting the hips drop under the extra load.
• Flaring the elbows straight out to the sides.
• Cutting the range short because the weight is too heavy.

Muscles worked by the Weighted Push Up

• Mid chest Primary33%
• Front delts Secondary14%
• Lower chest Primary10%
• Upper chest Secondary10%
• Triceps (lateral head) Secondary9%
• Triceps (medial head) Secondary6%
• Serratus anterior Minor6%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Weighted Push Up alternatives

Different equipment

• Kettlebell Push UpKettlebell
• Ring Push UpRings

Easier

• Incline Push UpBodyweight
• Push Up on KneesBodyweight
• Wide Push UpBodyweight

No equipment

• Push UpBodyweight

Make it harder

• Ring Push UpRings
• TRX Push UpTRX
• Archer Push UpBodyweight
• One Arm Push UpBodyweight

Make it easier

• Spiderman Push UpBodyweight
• Divebomber Push UpBodyweight
• Hindu Push UpBodyweight
• Deficit Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight
• Plyometric Push UpBodyweight

Frequently asked questions

What muscles does the Weighted Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Weighted Push Up good for beginners?

The Weighted Push Up is rated intermediate. If you are new, learn the Spiderman Push Up first and build up from there.

What is a good alternative to the Weighted Push Up?

For example the Kettlebell Push Up, Ring Push Up and Push Up. They train mostly the same muscles, some with different equipment.

How do you make the Weighted Push Up harder?

Add weight or reps, or move on to the Ring Push Up and TRX Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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