Weighted push ups

Muscles worked

Also works

You need

How to do it

1. Get down on your knees and hands.
2. Straighten your legs to support your lower body on your toes and have your feet at a hip-width distance.
3. Position your hands slightly wider than shoulder-level apart and keep your elbows tucked to prevent shoulder issues.
4. Engage your abs to ensure a neutral spine position.
5. Have someone place a weight plate on your mid-back. Alternatively, place the weight on your back before extending your body in the push-up position. The third option is to put a weighted vest on yourself before getting down on the floor.
6. Take a breath and lower yourself by bending your elbows.
7. Go down as much as your strength allows––ideally until your torso is a couple of inches from the floor.
8. Hold the bottom position for a moment and press yourself to the top, extending your elbows, and exhaling.