Exercise library · Chest
Weighted Push-Up.
Classic push-up overloaded with a plate or vest.
Also known as: Plate Push-Up, Loaded Push-Up, Push-Up with Weight, Heavy Push-Up
IntermediateBodyweight · Weight plate
The numbers
Sets
3–4
Reps
10–20
Rest
60–90 s
The play-by-play
How to do it.
- Step 01
Set hands slightly wider than shoulder-width
- Step 02
Brace core and keep a straight body line
- Step 03
Lower chest toward the floor with elbows at ~45°
- Step 04
Touch or hover just above the ground
- Step 05
Press back up without flaring elbows
- Step 06
Add weight via vest or plate on upper back
What separates good from great
Pro cues.
Keep glutes and abs tight
Use a partner to place/remove plates safely
Progress range before loading heavy
Common questions
Questions, answered.
- What is the Weighted Push-Up?
- Classic push-up overloaded with a plate or vest.
- What muscles does the Weighted Push-Up work?
- The Weighted Push-Up primarily works your chest. It also recruits your triceps, front delts and core as secondary movers.
- What equipment do I need for the Weighted Push-Up?
- None. The Weighted Push-Up is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Weighted Push-Up?
- A typical prescription for the Weighted Push-Up is 3–4 sets of 10–20 reps. Rest about 60–90 seconds between sets.
- Is the Weighted Push-Up good for beginners?
- The Weighted Push-Up is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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