Weighted Push Up
The weighted push-up is a bodyweight exercise targeting the triceps and chest, with added resistance from a weight plate. This progression of the standard push-up increases demand on the pressing muscles, promoting strength and muscle development.
How to do it
- Place a weight plate on your upper back and assume a standard push-up position with your hands slightly wider than shoulder-width apart.
- Keep your body in a straight line from head to heels and engage your core.
- Lower your chest towards the floor by bending your elbows, keeping them at approximately 45 degrees from your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line from head to heels.
- Engage your core tightly before lowering.
- Keep your elbows at about 45 degrees from your torso.
- Press firmly through your palms to return to the top.
Breathing: Inhale as you lower your chest toward the floor, and exhale forcefully as you press back up to the starting position.
Common mistakes
- Sagging hips, which strains the lower back and reduces core engagement.
- Flaring elbows out wide, which places unnecessary stress on the shoulder joints.
- Using a weight plate that is too heavy, leading to partial range of motion.
Muscles worked
Primary: triceps. Secondary: chest, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60–90 s
Lose weight
3 sets × 8–12 reps, rest 60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, ease off the added weight or revert to standard push-ups.
- If you have lower back sensitivity, make sure your core is fully engaged to prevent your hips from sagging.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
How do I keep the weight plate from sliding off my back?
It is best to have a training partner place the plate securely on your upper back, or practice starting from a kneeling position with a stable plate.
Can I do weighted push-ups with a weighted vest instead?
Yes, a weighted vest is a fantastic and often safer alternative to a loose weight plate because it stays securely in place during the movement.
How often should I add weight to my push-ups?
Only add weight once you can easily complete all sets and reps of standard push-ups with perfect form, and increase the load gradually.