Push Up (Weighted)

How to do it

1. Begin in a standard push-up position with your hands slightly wider than shoulder-width apart, fingers pointing forward, and your body forming a straight line from your head to your heels.
2. Have a partner carefully place a weight plate on your upper back (between your shoulder blades) or wear a weighted vest. Ensure the weight is stable.
3. Engage your core and glutes to maintain a rigid body.
4. Lower your chest towards the floor by bending your elbows, keeping them tucked in slightly or flared out depending on your preference, but avoiding excessive flaring.
5. Descend until your chest is just above the floor or as deep as your flexibility allows without breaking form.
6. Explosively push back up to the starting position by extending your elbows, fully engaging your chest, shoulders, and triceps.
7. Maintain the straight body line throughout the entire movement.
8. Repeat for the desired number of repetitions.

More chest exercises

Chest Dip (Weighted)

Dips - Chest Version