Weighted Push-Ups

Setup

Get into a standard push-up position with hands slightly wider than shoulder-width and body in a straight line. Have a training partner place a weight plate on your upper back between your shoulder blades, or wear a weighted vest.

How to do it

1. Keep your core tight and squeeze your glutes to maintain a rigid plank position throughout the movement
2. Lower your chest toward the floor by bending your elbows at roughly 45 degrees from your body
3. Descend until your chest nearly touches the ground or your shoulders align with your elbows
4. Press through your palms to drive yourself back up, fully extending your arms at the top
5. Control the weight throughout the entire range of motion without letting your hips sag or pike up

Watch out for

• ✗Allowing the hips to drop or rise creates a bent body position that reduces chest activation and can strain the lower back
• ✗Flaring the elbows out too wide places excessive stress on the shoulder joints instead of working the chest effectively
• ✗Performing partial reps by not lowering deep enough or not fully extending at the top limits strength gains