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Weighted Push-up exercise guide showing 3 movement steps using secured back weight
Weighted Push-up exercise guide showing 3 movement steps using secured back weight
Chest3 steps•5s movement guide

Weighted Push-up exercise image and instructions

See how to do Weighted Push-up in a clear 3-step exercise image with concise instructions. Focus: middle chest using secured back weight.

#bilateral#chest#core#equipment#frontdelts#isolation#middlechest#repetition#serratusanterior#straighthighplank#triceps#weightplate
Read the detailed Weighted Push-up tutorial →

Short instructions

How to do Weighted Push-up

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Secure the load

    Secure the weight over the upper back, set a rigid high plank, and keep the neck neutral.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Lower the loaded plank

    Inhale and lower the chest under control without allowing the load to slide or the hips to sag.

    Breathing: Inhale through the controlled return.

  3. 3

    Press the load up

    Exhale and press back to the high plank while the torso remains rigid.

    Breathing: Exhale through the effort.

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