Push Up (Weighted)
Complete guide to Push Up (Weighted). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires none. Step-by-step instructions and expert tips.
How to Perform Push Up (Weighted)
Place a weight plate on your upper back and get into a push-up position with your hands slightly wider than shoulder-width.
Your body should be in a straight line from head to toe.
Engage your abs and take a breath.
Lower your chest toward the floor by bending your elbows.
Push through your palms to press yourself back up, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |