Plate Weighted Push Ups
- Muscles Worked
- Type
- EQUIPMENT
- EXPERIENCE
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:
- If you have a workout partner, get into the traditional push up position, with your hands directly below your shoulders.
- Have your workout partner place the weighted plate on your back between your shoulder blades.
- 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.
- Maintain a straight line from your heels to your head by keeping your core tight and your glutes contracted.
- Bend your elbows to lower your body towards the floor until your chest almost touches.
- Contract your chest and tricep muscles to press the floor away from you to come back to the starting position.
- Repeat.
Primary Muscles Worked
Beginner Variation
Advanced Variation
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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