Weighted Push-Up

Chest, Front Delts, TricepsWeight Plate, Bodyweight

A classic push-up loaded with extra weight on your back, such as a weight plate. It drives upper-body strength and hypertrophy in the chest, shoulders, and triceps, requiring a strong baseline core and stable body control.

How to do it

1Set up in a high plank and place a weight plate on your upper back yourself or with a partner's help.

2Set your hands slightly wider than shoulders and lock your body in a rigid line from head to feet.

3Inhale and lower your chest under control toward the floor, angling your elbows back diagonally.

4Pause for a split second at the bottom, bracing your core firmly against the weight.

5Exhale and drive powerfully off the floor to return to the starting position.

Common mistakes

Placing the plate too low on your lower back, causing dangerous lumbar compression.

Sagging your hips under the weight, which signals weak core stabilization.

Jerking your body up to finish reps, breaking proper movement mechanics.

Breathing

Inhale as you smoothly lower your body; exhale as you push back up.

Make it harder or easier

To make it easier, use a lighter plate or wear a weighted vest.

To make it harder, add a full pause at the bottom of every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.