Push Up (Weighted)
Trains the chest, with help from the triceps and shoulders. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Push Up (Weighted)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Push Up (Weighted) trains
Technique
How to do the Push Up (Weighted)
- Have a partner place a weight plate on your upper back, or wear a weighted vest, then set up in a plank position with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
- Lower your body towards the floor by bending your elbows, keeping them at a 45-degree angle to your body, until your chest is just above the floor.
- Push through your palms to extend your arms and return to the starting position, keeping the weight stable on your back.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Position the weight over your upper back, not your lower back, to avoid straining your spine.
- Brace your core firmly throughout to keep your body rigid and prevent your hips from sagging under the load.
- Use a slower, controlled tempo than a regular push-up to keep the weight from shifting.
- Exhale as you push up and inhale as you lower yourself.
Substitutes
Swap Push Up (Weighted) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Push Up (Weighted) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.