Push-Up Weighted

Setup & Positioning

Set up in the same position as a standard push-up, but have a partner place a weight plate or sandbag across your upper back between your shoulder blades. Keep hands, feet, and core position identical to the standard version.

Key point: The weight should be centered over your upper back—not your neck or lower spine.

Execution

Lower your body under control until your chest is just above the floor, elbows at about 45 degrees. Press through your palms to return to the starting position.

Where You Should Feel It

• Greater load on chest and triceps compared to bodyweight version
• Core and shoulders stabilizing under heavier tension

Where You Shouldn’t Feel It

• Lower back strain from sagging hips under load
• Neck discomfort from weight placement
• Shoulder pain from poor elbow positioning

Breathing

Inhale as you lower, exhale as you press back up.

Common Mistakes to Avoid

1. Too much weight – Maintain perfect form before adding load.
2. Uneven weight placement – Can cause strain and imbalance.
3. Hips sagging under load – Keep your core braced.