Weighted Push-Up
The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore primarily have a stabilizing function, as they do in everyday life.
The muscles in the chest (especially the pectoralis major), shoulders (especially the anterior deltoids), and arms (especially the triceps) play a more active role. The chest and shoulder muscles work hard to pull the upper arms forward, while the triceps engage to extend the arms.
The limited resistance provided by body weight may be a reason to add weight to the push-up.
Weighted Push-Up execution
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1
Assume a plank position with your arms extended. In terms of how it feels, this may mean raising your hips somewhat higher than you might expect. If necessary, check this position using a mirror.
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2
Have your training partner place the desired weight plate on your back, centered between your shoulder blades.
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3
Place your hands shoulder-width apart or wider (depending on your goal) on the floor.
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4
Keep your head in a neutral position by looking down and slightly forward. This is your starting position.
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5
Lower yourself in a controlled manner by bending your arms, allowing your elbows to move backward. Stop just above the floor.
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6
Push yourself up until your arms are almost fully extended.
Weighted Push-Up
Active muscles:
- Pectoralis major (chest muscle)
- Anterior deltoid (front fibers of the shoulder muscle)
- Triceps brachii
- Serratus anterior
- Coracobrachialis
Stabilizing muscles:
- Rotator cuff (stabilizing shoulder muscles: supraspinatus, subscapularis, teres major, teres minor)
- Serratus
- Trapezius
- Biceps brachii
- Latissimus dorsi
- Erector spinae
- Hamstrings
- Abdominal muscles
- Gluteal muscles
Weighted Push-Up technique
It is possible to make the push-up more challenging with additional weight if your body weight provides too little resistance. However, a weight plate on the shoulder blades tends to shift. You also need help getting into position. In theory, it may offer advantages compared with the bench press, but in practice it is often difficult.
There is also a variation in which you place your hands and feet on elevated surfaces so that you can hang additional weight from a belt around your waist. Your glutes and lower back then have to work harder. This position also presents the necessary risks. If your hands or feet slip, the additional weight can pull you hard downward with your face toward the bench (or barbell, as in the barbell weighted push-up).
Other variations of the push-up focus mainly on greater explosive strength rather than greater maximum strength. Examples include variations in which you push off forcefully so that you can clap your hands in the air (once or multiple times, in front of or behind your back).
If you really want to work with heavy resistance, the bench press is often the practical solution.
Alternatives
- Clap Push-Up
- Bench Press
- Pike Push-Up
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