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Weighted Push-Up
A loaded bodyweight horizontal push that targets the chest, shoulders, and triceps to build significant upper body strength and core stability.
About Exercise
Equipment
Body Weight, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
4/10Transverse Abdominis
Glutes
4/10Glute Max
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Start in a high plank position with hands shoulder-width apart. Have a partner securely place a weight plate or sandbag across your upper back/scapulae area. Maintain a straight line from head to heels.
- Inhale and bend elbows to lower chest toward floor, keeping elbows tucked at 45 degrees.
- Maintain a rigid, straight body line throughout the movement.
- Exhale and push through palms to extend arms and return to the starting position.
- Keep shoulders retracted and core tight to stabilize the added load.
- Stop short of elbow lockout at the top.
Coaching Tips
Form Cues
- Body as one unit
- Elbows tucked in
- Squeeze glutes tight
- Push ground away
- Keep weight stable
Breathing
Inhale during the lowering phase and exhale forcefully as you push up, bracing core on every rep.
Tempo
2-1-1
Range of Motion
Lower until chest is just above the floor or elbows reach 90 degrees; extend arms fully without locking elbows.
Safety
Safety Notes
- Ensure the weight is placed securely and centrally on the upper back.
- Use a spotter to safely place and remove the weight.
- Avoid if acute shoulder, elbow, or wrist injury.
- Stop immediately if the weight shifts or causes pain.
Spotting
A spotter is required to safely place the external weight on the lifter's back before the set and to remove it immediately after the set is complete.
Common Mistakes
- Sagging hips under load
- Flaring elbows wide
- Arched lower back
- Allowing the weight to shift
- Incomplete range of motion
When to Avoid
- shoulder impingement
- elbow tendonitis
- wrist pain
- acute lower back pain
Flexibility Needed
- shoulder flexion 180 degrees
- wrist extension 90 degrees
Build Up First
- Proficient bodyweight push-up form (15+ reps)
- Strong core stability/plank competency
Also known as
Plate Push-Up, Loaded Push-Up, Weighted Floor Press
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