Video Coming Soon
We're working on adding video demonstrations for this exercise.
Weighted Push-Up
A loaded bodyweight horizontal push that targets the chest, shoulders, and triceps to build significant upper body strength and core stability.
About Exercise
Equipment
Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
4/10Transverse Abdominis
Glutes
4/10Glute Max
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Start in a high plank position with hands shoulder-width apart. Have a partner securely place a weight plate or sandbag across your upper back/scapulae area. Maintain a straight line from head to heels.
- Inhale and bend elbows to lower chest toward floor, keeping elbows tucked at 45 degrees.
- Maintain a rigid, straight body line throughout the movement.
- Exhale and push through palms to extend arms and return to the starting position.
- Keep shoulders retracted and core tight to stabilize the added load.
- Stop short of elbow lockout at the top.
Coaching Tips
Form Cues
- Body as one unit
- Elbows tucked in
- Squeeze glutes tight
- Push ground away
- Keep weight stable
Breathing
Inhale during the lowering phase and exhale forcefully as you push up, bracing core on every rep.
Tempo
2-1-1
Range of Motion
Lower until chest is just above the floor or elbows reach 90 degrees; extend arms fully without locking elbows.
Safety
Safety Notes
- Ensure the weight is placed securely and centrally on the upper back.
- Use a spotter to safely place and remove the weight.
- Avoid if acute shoulder, elbow, or wrist injury.
- Stop immediately if the weight shifts or causes pain.
Spotting
A spotter is required to safely place the external weight on the lifter's back before the set and to remove it immediately after the set is complete.
Common Mistakes
- Sagging hips under load
- Flaring elbows wide
- Arched lower back
- Allowing the weight to shift
- Incomplete range of motion
When to Avoid
- shoulder impingement
- elbow tendonitis
- wrist pain
- acute lower back pain
Flexibility Needed
- shoulder flexion 180 degrees
- wrist extension 90 degrees
Build Up First
- Proficient bodyweight push-up form (15+ reps)
- Strong core stability/plank competency
Also known as
Plate Push-Up, Loaded Push-Up, Weighted Floor Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Weighted Dips
Dip Bars,
Triceps, Chest
Svend Press (Plate Push)
Plates
Chest
Weighted Muscle-Up
Pull-up Bar,
Lats, Triceps
EZ-Bar Bench Press
EZ Bar, Flat Bench
Chest
Barbell Reverse-Grip Incline Bench Press
Barbell, Incline Bench
Chest, Triceps
Smith Machine Wide-Grip Bench Press
Smith Machine, Flat Bench
Chest
Barbell Bench Press
Barbell, Flat Bench
Chest
Barbell Floor Press
Barbell, Plates
Chest, Triceps
Barbell Incline Bench Press
Barbell, Incline Bench
Chest
Smith Machine Decline Bench Press
Smith Machine, Decline Bench
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
