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Plate Weighted Push Ups

How To Do Plate Weighted Push Ups Correctly

Plate Weighted Push Ups are a great way to add extra resistance to build more strength in your chest and triceps.

Besides a weight plate, you can also complete the weighted push up using a sandbag or a weighted vest.

To get started:

  1. If you have a workout partner, get into the traditional push up position, with your hands directly below your shoulders.
  2. Have your workout partner place the weighted plate on your back between your shoulder blades.
  3. If you don’t have a workout partner, lay flat on your stomach, then safely place the weighted plate on your back, then press up into the traditional push up position.
  4. Maintain a straight line from your heels to your head by keeping your core tight and your glutes contracted.
  5. Bend your elbows to lower your body towards the floor until your chest almost touches.
  6. Contract your chest and tricep muscles to press the floor away from you to come back to the starting position.
  7. Repeat.

Primary Muscles Worked


Beginner Variation

Advanced Variation


  • Muscles Worked

  • Type

  • Equipment

  • Experience

  • Reset

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