Weighted Push-Up (Chest)

The weighted push-up is a great exercise for targeting your chest muscles which build maximum muscle and strength. Now, this is not a beginner’s exercise unless you have sufficient upper body strength but you should practice only body weight push-ups to build up enough strength before attempting this variation.

You’ll need to have a training partner with you or someone to place the weights on your back to do this exercise properly so keep this in mind when planning your workout. But, some people will use a weighted backpack as an alternative which is also acceptable.

So, next time you head to the gym for a chest training session, keep this exercise in mind!

In This Exercise

• Target Muscle Group: Pectoralis Major
• Type: Strength
• Mechanics: Compound
• Equipment: Weight plates
• Difficulty: Intermediate

Exercise Instructions

1. Get into a push-up position on the floor and have your partner place an appropriate amount of weight on your back.
2. Then, have your partner balance the weights on your back and slowly lower your body down to the desired position. Inhale during this portion of the exercise.
3. Now, push yourself back up so your arms are straight. Exhale during this portion of the exercise.
4. Repeat for the desired number of reps.

Variations & Tips:

• If you don’t have a partner to help you then you can wear a weighted backpack as an alternative.
• Have your partner stand by you and balance the weight on your back to prevent them from falling off.
• It’s recommended to first master the body weight push-up before advancing to the weighted version.
• The weighted push-up works the chest primarily but the triceps and front deltoids receive stimulation as secondary movers during the exercise.

Watch: How to do the weighted push-up