How to do the Weighted Push-up
Get into a push-up position and have a partner place a plate on your upper back, or wear a weighted vest.
Brace your abs and glutes to keep your body in a straight line.
Lower your chest close to the floor with your elbows at about 45 degrees.
Push the floor away until your arms are straight, without letting the weight slide.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Weighted Push-up doesn’t suit your gym or your joints.
Train smarter
- How to do push-ups correctly: form, levels and muscle growthHow to do push-ups correctly: hand and elbow position, body line and depth, easier and harder variations, and how to use push-ups to build real muscle.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
