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Last updated March 5, 2026
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chestTricepsshoulders
Push Up (Weighted)
Perform a push-up with added weight on your back. Maintain a rigid plank throughout to maximize chest and triceps engagement.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chestupper chest
Secondary
tricepsfront shouldersdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weightedbody weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsplus_weight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Have a partner place a weight plate on your upper back between the shoulder blades.
- Get into a push-up position with hands slightly wider than shoulder-width apart.
- Ensure the plate is centered and secure.
- Step 2Starting Position
- Lock out your arms with shoulders stacked over your wrists.
- Engage your core and glutes to maintain a rigid plank.
- Keep your neck neutral and eyes on the floor ahead.
- Step 3Execution
- Lower your body by bending your elbows to roughly 90 degrees.
- Keep your elbows at about 45 degrees from your torso.
- Press back up explosively to full lockout.
- Maintain the plank position throughout the entire movement.