Weighted Push-Up

The Weighted Push-Up is one of the many variations of the standard push-up procedure. In this exercise, extra weight is worn around the chest so that push-ups at a higher intensity can be performed.

weighted push-up

Exercise Description

Equipment Required

Weighted vest, or backpack with weighted items inside.

Starting Position

Place the weighted vest around the chest with the desired extra weight. Get into the starting position is with your arms straight, elbows locked, body straight, hands placed slightly wider than shoulder-width apart with fingers pointing forward and both feet on the floor.


Perform a standard push-up, bending the arms and lowering the body towards the floor, always to the same level each time, either till your elbows are at right angles or your chest touches the ground. Press back up until the arms are fully extended. Keep your body straight and rigid thoughout the movement.

The Workout

Repeat this action as many times as required. See Push-Up Workouts for example training programs.


You can adjust the intensity of this exercise by varying the amount of weight in the vest.




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push up girl