Weighted Push-Up
Build chest strength and pressing power with controlled pushing mechanics.
Primary Muscle
Chest
Secondary Muscles
Triceps
Difficulty
Intermediate
Equipment
Bodyweight, Plate
Primary
Chest
Equipment
Bodyweight, Plate
Level
Intermediate
Exercise Overview
Build chest strength and pressing power with controlled pushing mechanics.
Muscles Worked
Primary
Secondary
Why Perform This Exercise?
- Builds pressing strength for bench and push movements
- Develops chest, shoulder, and triceps coordination
- Supports upper-body hypertrophy and power
- Transfers to sports and daily pushing tasks
Equipment Required
Required
Bodyweight, Plate
Alternative Equipment
Technique
- 1.Set shoulders down and back with feet planted and core braced.
- 2.Lower the load under control to a consistent chest or shoulder depth.
- 3.Drive through the chest and triceps to complete each rep.
- 4.Maintain a stable bar path without bouncing at the bottom.
Coaching Cues
Key Cue
Keep shoulder blades pinned back and down while you press.
Focus on one cue at a time until the movement feels automatic.
Common Mistakes
- Flaring elbows excessively
- Bouncing the bar off the chest
- Losing shoulder blade position
Progression Example
RAMM automatically adjusts future targets based on what you complete in each workout — including per-day goals when the same exercise appears on different training days.
Frequently Asked Questions
What muscles does Weighted Push-Up work?
Weighted Push-Up primarily targets Chest. Secondary emphasis includes Triceps. This compound movement uses a horizontal push pattern, making it effective for building strength and control in those muscle groups when programmed with consistent technique.
Is Weighted Push-Up good for beginners?
Weighted Push-Up is rated Intermediate difficulty. Beginners can use it after learning basic movement patterns, but should start light and prioritize form. Use controlled reps and stop before form breaks down.
How many sets should I perform for Weighted Push-Up?
Most programs use 3–4 working sets of 8–15 reps depending on goal. Rest 2–3 minutes between sets for heavy work. RAMM adjusts future targets based on what you actually complete in each workout.
Can I do Weighted Push-Up at home?
Weighted Push-Up requires minimal equipment and can usually be done at home with enough space and a stable setup.