How To Do Weighted Pushups

Weighted Push Ups Exercise

Weighted push ups allow you to go from an everyday bodyweight exercise to a challenging weighted exercise to increase your strength and muscle gains.

As you continue on with your workout program, when you find that the regular push up no longer challenges you, you can simply increase the stress on the muscles by performing weighted push-ups instead.

Weighted Push Ups How To

  • Get into a standard push-up position and once ready, have a partner place a weighted plate across the center of your back. (Note that it’s important to have someone else do this rather than try and place the weight on yourself while in the lowered position and then pressing up as doing so could be dangerous and lead to injury. Or if you’re by yourself, secure a weighted backpack with a waist strap to yourself prior to starting).
  • Slowly bend the elbows as you lower the body down to the floor until the sternum is almost touching the floor.
  • Pause in this position and then keeping the abs contracted, push-up to the start once again.
  • Continue on until all reps are completed. Once finished, have the partner remove the plate(s) and then come out of the position.

Form and Technique

As you move into the push-up position, be sure that you keep your abs tight and hips in line with the rest of the body.

Start off with just a small amount of weight until your body gets used to the pattern of movement with the weight on the back and you can then graduate to using a higher level of resistance.

Variations:   Bench Press, One Arm Pushup

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Weight Pushups