Weighted Push-Up

The weighted push-up follows the same movement pattern as the traditional push-up but incorporates a weighted vest for more resistance. This increases the challenge as you are now lifting more than just body weight. This approach encourages muscle hypertrophy by breaking down the target muscles to rebuild larger and stronger.

Since this exercise mimics the classic version, it achieves many of the same benefits of push-ups with greater muscle-building potential. Concentrate on maintaining proper form with the extra weight to avoid injury. Focusing on engaging the target muscles during the movement will enhance the mind-muscle connection.

This is an effective part of a functional full-body routine and can be performed in the gym or at home. Program it along with other chest and shoulder exercises like overhead presses or lat pulldowns to increase muscle fatigue.

How To Do

  1. Begin by putting on a weighted vest. It should be heavy enough for adequate tension but still allow you to maintain proper form.
  2. Start in a plank position with your arms fully extended. Your hands should be slightly wider than shoulder-width, palms flat on the ground.
  3. Your legs should be straight back behind you, forming a line with your body from your head to your feet.
  4. Inhale to engage your core.
  5. Exhale as you slowly lower your chest down to the ground, flexing your elbows to 90 degrees.
  6. When your chest reaches the floor, hold for a count and concentrate on squeezing your shoulder blades together.
  7. Inhale to lift back up to the starting position.
  8. Repeat for the desired number of reps and sets.

Tips From Expert

  • Ensure the vest is an appropriate weight that allows for proper form while still eliciting a challenging workout.
  • Keep the movement controlled without using momentum to complete the exercise. This ensures targeted muscle activation.
  • Avoid straining your neck and keep your back flat. This increases shoulder and core engagement and reduces strain on the upper spine.
  • Keep your upper arms steady throughout. Only your forearms should move during the lowering phase.
  • Your arms should be wide enough to support the upper body without creating strain on the shoulders and lower back.
  • Concentrate on optimizing your breathing. Inhale to engage and lower down, and exhale to push back up.
  • Use a modified variation (knees on the ground) if necessary until you gain strength to hold the proper form and protect the lower back.

Optimal Sets and Reps

The following table suggests the appropriate number of repetitions and sets to complete, based on fitness level and training goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 3–5 (Explosive)
Optimal Sets & Reps of Weighted Push-Up

How to Put in Your Workout Split

The weighted push-up provides value to many workout programs. It is especially effective during upper-body and chest-focused workouts.

It is an effective strength and muscle builder and improves functional performance in many daily activities. As a result, it can be programmed differently based on your training focus.

  • Chest and Triceps — the weighted push-up effectively targets the chest and upper arms, similar to the traditional push-up. It builds upper-body strength and encourages balanced muscle definition. Program this exercise into a chest and tricep day with resistance-based lifts like bench presses, tricep extensions, and skull crushers.
  • Functional Full-Body—The main goal here is to improve muscle balance and functional strength using higher repetitions and lower weight. Incorporate the weighted push-up into a full-body workout for maximum benefits. Program it after deadlifts, squats, and overhead presses for a balanced routine.
  • Push-Day Routine — For this option, we utilize a unique upper-body training approach targeting exercises that replicate pushing movements. The weighted push-up is a great option for this routine. Pair it with other upper-body pushing exercises like chest presses and tricep pushdowns to emphasize the stimulus enhancing your workout.

The weighted push-up is accessible, efficient, and versatile with modification options available as needed. The compound approach targ

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

The pectoralis major muscle is made up of three heads: the clavicular, sternal, and abdominal head. As such, it makes up a large part of your chest musculature. The clavicular head is the uppermost head attaching to your collarbone just above the breastbone. It connects to the side of your humerus (upper arm bone).

The clavicular head is primarily activated when raising and internally rotating the shoulders. It also supports movements involving bringing the arm across the body. During the weighted push-up, the clavicular head assists in maintaining shoulder stability and pushing upward.

Studies have shown the pectoralis major can reach activation levels of 300—400 mV during push-up variations. This represents the velocity generated to initiate muscle contraction. It is an effective way to measure the muscle’s effort during this exercise.

Sternal Head Of Pectoralis Major

The sternal head of the pectoralis major sits just below the clavicular head. It spans across the breastbone and attaches to either side of your obliques (side ab muscles).

The sternal head activates during shoulder adduction (bringing your arm across your body) and lengthening the shoulder when bent. This makes it important during daily activities involving lifting, throwing, and pushing movements.

During the weighted push-up, the sternal head works with the clavicular head to support the shoulders and upper back. It works hard against the weight of the vest to maintain spinal stability and reduce strain on the lower back.

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major is the lowest of the three heads. It sits just beneath the breastbone and covers the abdomen. Similarly to the other two heads, it connects to each side of the upper arm bones.

The abdominal head functions to move the arms in and away from the body, and rotate, and lengthen the shoulders. It supports the other two heads during the weighted push-up to stabilize the chest and upper abs. Due to the weight of the vest, additional tension is required to hold your torso steady.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid muscle originates from the lateral part of the collarbone and inserts into the deltoid tuberosity of the upper arm bone. It forms the large rounded contour of the shoulder and is active when bending and lengthening the upper arm. It functions to raise and move the arm away from the body and rotate the shoulder.

This muscle is mainly activated during push-up exercises such as the weighted push-up to stabilize the upper arms and keep them steady. It also supports the shoulder joint to encourage proper form and prevent shoulder injuries.

Strengthening this muscle also benefits daily activities involving shoulder rotation like getting dressed, reaching for objects, and throwing a ball.

Upper Rectus Abdominis

The upper rectus abdominis forms the upper section of the rectus abdominis — the long frontal trunk muscle known as the abs. It spans from the front of the pelvis up to the bottom of the breastbone. It engages during most activities requiring core strength and stability.

The upper rectus abdominis supports core stabilization during the weighted push-up to stabilize the torso while in the plank position. This also helps prevent the lower back from arching or dropping out of alignment.

Many fitness enthusiasts wonder do push-ups work abs? Well, this exercise confirms that push-ups are very effective at targeting multiple abdominal muscles. The additional resistance applied with the weighted push-up takes it up a level for even greater abdominal engagement.

Lower Rectus Abdominis

The lower rectus abdominis forms the lower section of the rectus abdominus. It works closely with the upper section to provide core strength and stability during torso lengthening activities.

The lower rectus abdominis works with the upper section during this exercise to lengthen the torso and protect the lower back. It contributes to increased spinal stability and alignment which also supports proper posture. Furthermore, it assists in keeping the torso strong and stable while you’re in the plank position.

It is clear that push-ups and their variations are very beneficial for building strong abs. This workout makes a valuable addition to weighted ab workouts for targeted core engagement.

Triceps Lateral Heads

The triceps lateral head is one of three heads that make up the triceps brachii. It originates from the back of the upper arm and is inserted into the forearm at the elbow. It is active in daily activities requiring elbow joint stability like pushing yourself up or playing catch with your kids.

The weighted push-up is a valuable exercise for strengthening this muscle. During the lifting and lowering phases, the lateral head works with the other triceps heads to lengthen the forearm. It also provides stability to the elbow joint to protect against joint injuries.

Triceps Medial Heads

The triceps medial head is the second muscle that makes up the triceps brachii. Like the lateral head, it originates from the back side of the upper arm extending down to the elbow joint.

The triceps medial head is active in extending the forearm and stabilizing the elbow. This makes it a crucial component in all daily activities involving lifting, pulling, and throwing.

The weighted push-up targets the triceps medial head throughout the range of motion. When you lower yourself down, the triceps contract to flex the elbow and activate the medial head. It’s important to keep your upper arms stable to maximize the muscle’s engagement.

Triceps Long Heads

The triceps long head is the third muscle that makes up the triceps brachii. It originates from the bottom of the shoulder blade and, like the other tricep heads, inserts into the forearm. This muscle is the only tricep head that crosses the shoulder joint, taking part in both shoulder and elbow extension.

This muscle is particularly active during overhead extension, playing a key role during push-up exercises. It provides support to the shoulder and elbow joints during both the lowering and pushing-up phases.

Quadriceps

The quadriceps are a group of muscles located at the front of the thigh. They are the prime extensors of the knee and directly influence movements involving straightening and bending the leg.

The quadriceps activate as secondary movers during the weighted push-up. They contract isometrically to provide pelvic stability and hold the torso up against the resistance from the vest. Isometric contractions mean the muscle does not change size during the exercise. Strengthening this muscle benefits daily tasks like walking, jumping, and climbing stairs.

Gluteus

The gluteus muscles consist of three muscles located in the buttocks region: the gluteus maximus, gluteus medius and gluteus minimus. They are crucial for many daily movements involving the hips and thighs, like walking, lifting heavy objects, and climbing upstairs. They also actively support hip rotation and stabilization.

Like the quadriceps, the gluteus contracts isometrically to support pelvic stability. It activates as a stabilizer throughout the movement to keep the pelvis engaged and prevent the hips from dropping.

Erector Spinae

The erector spinae makes up a group of muscles that run along the spine. They originate from the backside of the pelvis, extending up the back to the neck. It is made up of three main groupings: the iliocostalis, the longissimus, and spinalis.

The erector spinae muscles activate during the weighted push-up to provide spinal stability and prevent straining the lower back. This muscle plays a vital role in keeping the torso aligned with the added weight of the vest during this exercise. Additionally, the muscle supports lower back and spinal strength which is key in preventing lower back injuries and improving posture.

Wrist Flexors

The wrist flexors are a group of muscles located on the inside of your forearm. They primarily function to flex and rotate your wrist and fingers. They’re used daily during activities requiring grip strength and forearm stability.

The wrist flexors act as secondary muscles during the weighted push-up to keep the forearms stable throughout the movement. They provide support to help prevent forearm injuries when pushing up against the weighted vest.

Wrist Extensors

The wrist extensors are a group of muscles on the back side of the forearm. They work in parallel to the wrist flexors to extend the wrist and fingers while supporting grip and forearm strength. Together, the wrist extensors and flexors are key influencers to wrist joint function and loading.

The weighted push-up activates the wrist extensors as secondary movers. They support the wrist and forearms during the pushing-up and lower phases. They are key in preventing overextension and wrist joint injuries.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Barbell Decline Bench Press

Who Should Do?

Runners And Powerlifters

Athletes like runners and powerlifters require balanced strength, coordination, and endurance to generate power during speed runs and compound lifts. These components are essential for maintaining optimal performance during athletic activities. Examples include powering through a superset or keeping an upright posture when running.

The weighted push-up is very beneficial for engaging the upper body muscles and building full-body strength. It improves coordination and balance by enhancing the mind-muscle connection through controlled movements.

These factors make this exercise a valuable option for athletes involved in sports like powerlifting, running, and swimming. Program it into a functional full-body routine for maximum results.

General Fitness Enthusiasts

General fitness enthusiasts have multiple goals, one of which is often improving functional strength and enhancing their figure. The upper body muscles of the chest and triceps are used daily during activities like lifting, throwing, and carrying objects. They are also a central component for a defined and sculpted upper body.

The weighted push-up is very effective at strengthening these upper body muscles and stabilizing the joints for improving mobility. The weighted vest also increases tension on the chest and arms for a more toned upper body.

Your average gymgoer could program this exercise into a functional upper-body workout or chest and arm-focused lift. It will help both to build strength and improve overall functional performance. 

Who Should Not Do?

Individuals With Shoulder Injuries

Individuals recovering from a shoulder injury or impingement often have a reduced range of motion. They may also have pain during shoulder extension movements.

The weighted push-up movement pattern requires shoulder extension and the resistance against the vest further stresses the shoulder joint. The shoulders provide assistance during the lowering and lifting phases to maintain control.

Individuals with shoulder injuries should avoid this exercise due to stress and limited range of motion in the affected areas. A gradual return to training is necessary after working with a fitness professional.

Individuals With Wrist Or Elbow Issues

Alongside being a vital sign of health, grip strength is crucial for everyday activity and exercises like weighted push-ups. Those with elbow and wrist injuries often have difficulty when loading these areas due to reduced range of motion.

The wrists function during this exercise to maintain stability in the forearms. They support the bending and rotating of the wrist joint against the resistance created by the vest. Furthermore, the elbow joint flexes as you lower down and push back up.

As a result, performing this exercise can exacerbate existing wrist or elbow injuries by causing added stress. 

Benefits Of The Weighted Push-Up

Builds Strength

Building strength requires applying resistance to a target muscle using a stimulus. This involves a combination of muscle balance, coordination, and focused movement to achieve the desired results.

As the weighted push-up significantly engages the chest and upper arms, it is effective for building strength in the upper body. These muscles are also used often in functional activities and other upper-body pulling lifts such as pull-ups and dumbbell rows.

The weighted push-up applies a greater stimulus than the traditional push-up due to the weight added from the vest. This then increases tension on the chest, triceps, and core further contributing to overall strength. This exercise also improves functional performance during daily tasks like carrying groceries or pulling doors open.

Tones Muscles

The chest, triceps, and shoulders are key muscles that contribute to an aesthetically pleasing upper-body physique. Developing these muscles will help sculpt and define the upper body, leading to overall improved muscle symmetry and balance. 

The weighted push-up utilizes a compound approach to engage multiple muscles throughout the movement. It specifically targets the chest as the prime mover with secondary activation from the triceps, core, and even glutes. The weighted vest increases the challenge to the muscles which may provide a more effective stimulus for greater results.

These factors make this exercise very effective at toning and developing your muscles for balanced full-body development.

Improves Cardiovascular Health

Physical activity is very important for maintaining and improving cardiovascular health. It requires the heart to pump blood more efficiently throughout the body which helps improve overall cardiovascular function.

Exercises like the weighted push-up challenge the heart muscle to pump blood to the working muscles. This strengthens the heart, improving its overall functionality and efficiency to transmit nutrients throughout the body. It also enhances the ability to detoxify the blood by removing waste and toxins via the bloodstream.

This makes the weighted push-up a valuable exercise for your routine to benefit the cardiovascular system and improve heart health.  

Frequently Asked Questions

Are weighted push-ups effective?

Weighted push-ups are effective at building strength and toning muscle in the upper body, similar to traditional push-ups. The weighted vest creates additional resistance for a greater challenge.

Are weighted push-ups harder if you are heavier?

Push-ups involve lifting against your body weight which can feel more difficult for heavier individuals with more weight. Weighted push-ups add more resistance to the vest which can feel even harder for heavier exercisers.

How much weight should I add for weighted push-ups?

The amount of weight to add for weighted push-ups depends on your goals and fitness level. However, a baseline recommendation is to start by adding 5%–10% of your body weight and increasing as you build strength.

How many weighted push-ups should I do every day?

The number of weighted push-ups to do each day depends on your fitness level and training focus. For strength-based routines, start with 3–4 sets of 6–8 reps and increase as you gain strength and improve your technique.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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