Weighted Push-Up

The plate-weighted push-up is an excellent way to take a regular push-up to the next level. It is a great exercise to target all of the same muscle groups used in a classic push-up, including the chest, triceps, shoulders, upper back, and core. To make this exercise even more challenging, you can balance a plate on your upper back. It is best to have someone else place the plate on your back for safety and ease. If you would like to increase the intensity even further, stack a few plates and make sure to have a spotter close by. This exercise is ideal for those looking to take their push-up routine to the next level. It is an effective and safe way to target multiple muscle groups at once, while also ensuring you are pushing your body to its fullest potential.

1. Hold a plate with both hands at chest level.
2. Lower yourself down into a kneeling position and bring the plate behind your head.
3. Take one hand off of the plate and bring it down to the floor to support your body while placing the weight on your back.
4. Extend your legs back to get into a full plank position.
5. Ensure the plate feels secure on your back before bringing your other arm down and placing your hands about 36 inches apart.
6. This can be simplified by having a partner place the weight on your back.
7. This is your starting position.
8. Inhale and lower yourself down until your chest almost touches the floor.
9. Exhale and press your upper body back into the starting position.
10. Repeat this pattern for the desired number of repetitions.

1. Start by holding a plate with both hands at chest level.
2. Lower yourself down into a kneeling position, and bring the plate behind your head.
3. Take one hand off of the plate and bring it down to the floor to help support your body while you place the weight on your back.
4. Extend your legs back so that you are in a full plank position.
5. Once the plate feels secure on your back, bring your other arm down and place your hands about 36 inches apart.
6. Lower yourself down until your chest almost touches the floor as you inhale.
7. Breathe out and press your upper body back into the starting position.
8. Repeat this pattern for the desired number of repetitions.

The plate-weighted push-up is an excellent way to take a regular push-up to the next level. It is a great exercise to target all of the same muscle groups used in a classic push-up, including the chest, triceps, shoulders, upper back, and core. To make this exercise even more challenging, you can balance a plate on your upper back. It is best to have someone else place the plate on your back for safety and ease. If you would like to increase the intensity even further, stack a few plates and make sure to have a spotter close by. This exercise is ideal for those looking to take their

1. Ensure that the plate is securely placed on your back by having a partner assist you or using a spotter.
2. Maintain proper form by keeping your body in a straight line from head to toe throughout the exercise.
3. Engage your core muscles to provide stability and support during the movement.
4. Lower yourself down slowly and controlled, avoiding any sudden or jerky movements.
5. Exhale as you push yourself back up to the starting position, using your chest, triceps, and shoulders to initiate the movement.
6. Start with a weight that is manageable and gradually increase the weight as you become stronger and more comfortable with the exercise.
7. Listen to your body and stop if you experience any pain or discomfort. Consult with a healthcare professional if necessary.
8. Perform the exercise on a stable surface, such as a mat or gym floor, to prevent slipping or sliding.
9. Warm up before starting the exercise to prepare your muscles and joints for the movement.
10. Stay hydrated and take breaks as needed to prevent fatigue and maintain proper form.

One way to incorporate the plate-weighted push-up into workouts is by adding it as a chest and triceps exercise in a strength training routine. Here's an example of how it can be included: 1. Warm up: Start with a few minutes of light cardio to get your heart rate up and prepare your muscles for the workout. 2. Compound exercises: Begin your strength training routine with compound exercises that target multiple muscle groups. For example, you can start with squats or deadlifts to work your lower body and core. 3. Upper body exercises: Move on to upper body exercises, focusing on the chest and triceps. Incorporate the plate-weighted push-up into your routine by following these steps: a. Hold a plate with both hands at chest level. b. Lower yourself down into a kneeling position and bring the plate behind your head. c. Take one hand off of the plate and bring it down to the floor to support your body while placing the weight on your back. d. Extend your legs back to get into a full plank position. e. Ensure the plate feels secure on your back before bringing your other arm down and placing your hands about 36 inches apart. f. This can be simplified by having a partner place the weight on your back. g. This is your starting position. h. Inhale and lower yourself down until your chest almost touches the floor.