Push-Up (Weighted)

Instructions

1. Place a weight plate, weight vest, or chains across your upper back.
2. Get into a high plank position with hands slightly wider than shoulder-width and feet together.
3. Brace your core, glutes, and legs to keep your body in a straight line from head to heels.
4. Lower your chest toward the floor by bending your elbows, keeping them at roughly a 45-degree angle from your torso.
5. Descend until your chest nearly touches the floor while maintaining full-body tension.
6. Press through your palms to extend your arms and return to the starting position.
7. Repeat for the prescribed number of repetitions.

Tips

• Secure the load before beginning — a shifting plate can break form and cause injury.
• Keep your hips level; a sagging or piked lower back indicates the load is too heavy.
• Maintain a neutral neck: eyes should look at the floor slightly ahead, not straight down.
• Control the descent; resist the urge to drop faster because of the added weight.
• Start conservatively — even a 10 lb plate adds significant difficulty to bodyweight push-ups.
• Progress load in small increments once you can complete all reps with strict technique.