HyperBody
Exercise library · Chest

Weighted Push-Up.

Classic push-up overloaded with a plate or vest.

IntermediateBodyweight/Plate
Weighted Push-Up
The numbers
Sets
3–4
Reps
10–20
Rest
60–90
Muscles
Primary
Chest
Secondary
Triceps · Front delts · Core
The play-by-play

How to do it.

  1. Step 01

    Set hands slightly wider than shoulder-width

  2. Step 02

    Brace core and keep a straight body line

  3. Step 03

    Lower chest toward the floor with elbows at ~45°

  4. Step 04

    Touch or hover just above the ground

  5. Step 05

    Press back up without flaring elbows

  6. 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