Push Up (Weighted)
Weight & Reps
Details
NamePush Up (Weighted)
EquipmentBodyweight
Primary MuscleChest
Auxiliary MusclesTriceps, Shoulders
Instructions
- 1Get down on your knees and hands.
- 2Straighten your legs and have your feet at a hip-width distance.
- 3Position your hands slightly wider than shoulder-level apart, and keep your elbows tucked.
- 4Brace your core to ensure a neutral spine position.
- 5Have someone place a weight plate on your mid-back.
- 6Inhale and lower yourself by bending your elbows.
- 7Go down as much as your strength allows––ideally until your torso is a couple of inches from the floor.
- 8Press yourself to the top, extending your elbows and exhaling.
- 9Take another breath and repeat.