Weighted Plate Push-up Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Weighted
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Weighted Push-up
Visualised Target Muscle Groups
Front
Back
How to: Weighted Plate Push-up
- Start in a plank position with your hands on the weighted plate.
- Lower your body towards the plate while keeping your elbows close to your body.
- Push back up to the starting position, keeping your core engaged.
Common Mistakes
- Letting the hips sag down.
- Not going low enough on the push-up.
- Holding your breath during the lift.
Modifications
- Perform the push-up on your knees to reduce intensity.
- Use a wider grip to lessen the strain on the shoulders.
Tips
- Keep your core tight throughout the movement.
- Ensure your back remains flat and hips do not sag.
- Gradually increase the weight as you get stronger.
Weighted Plate Push-up Alternatives
Tags
push-up
chest
strength
weightlifting
pectorals
upper body
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
