Weighted Pushup

The weighted pushup is an advanced progression of the standard pushup that targets the chest, shoulders, and triceps. Adding weight to the exercise increases difficulty and stimulates additional muscle fibers.


  1. 11_A
    Get in the standard pushup position with your hands slightly wider than shoulder-width apart and arms fully extended. Have a partner load a weight plate onto your back.
  2. Weighted Pushup
    Keeping your core tight, slowly lower your body to the ground. Make sure to keep your elbows tucked in close by your sides so they make a 45-degree angle with your torso.
  3. 11_C
    Once your chest touches the ground, pause, then press back up to the starting position. Have your partner remove the plate at the end of the set.

Trainer’s Tips

  • Avoid moving hips out of alignment. Instead, keep your core tight and back flat throughout the movement.