Assisted Weighted Push up
Perform assisted weighted push-ups to build chest and triceps strength. This variation uses a band for assistance while adding weight for progressive
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Assisted Weighted Push up
Resistance Band Assisted Push-up
Chest · Pectoralis Major Clavicular Head · Resistance Band
Weighted Svend Press
Chest · Pectoralis Major Sternal Head · Weighted
Weighted Drop Push Up
Chest · Pectoralis Major Sternal Head · Weighted
Weighted Push-up with Vest
Chest · Pectoralis Major Clavicular Head · Weighted
Description
This is a variation of the traditional push up exercise where additional weights are used for increased resistance.
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How to do Assisted Weighted Push up
- 01Setup
Position a resistance band around a sturdy anchor above you, looping it under your chest or hips to provide assistance.
- 02Setup
Carefully place a weight plate on your upper back, securing it in place, or wear a weighted vest for added resistance.
- 03Setup
Assume a standard push-up position with hands slightly wider than shoulder-width, fingers pointing forward, and your body forming a straight line from head to heels.
- 04
Inhale as you slowly lower your chest towards the floor, maintaining a straight body and keeping your elbows at about a 45-degree angle from your torso.
- 05
Exhale as you powerfully push through your palms to return to the starting position, extending your arms fully but without locking your elbows.
- 06
Focus on squeezing your chest muscles at the top of the movement to maximize contraction before initiating the next repetition.
Tips
- Maintain core engagement throughout the entire movement by bracing your abdominal muscles to prevent your hips from sagging or rising too high.
- Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to maximize time under tension and muscle activation.
- Keep your elbows tucked at roughly a 45-degree angle relative to your torso to optimize chest engagement and protect your shoulder joints.
- Ensure the assistance band provides just enough help to allow you to complete your target reps with good form, without making the exercise too easy.
Common mistakes
- Sagging hips: Avoid letting your hips drop towards the floor by keeping your core tight and maintaining a rigid plank-like body position throughout the exercise.
- Flared elbows: Prevent your elbows from flaring out to the sides by consciously tucking them in slightly, aiming for a 45-degree angle to protect your shoulders.
- Partial range of motion: Ensure a full range of motion by lowering your chest until it's just above the floor and fully extending your arms at the top without locking your elbows.
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Get Ellim — FreeQuestions
Is Assisted Weighted Push up good for beginners?
Assisted Weighted Push up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Assisted Weighted Push up?
You need Weighted to perform Assisted Weighted Push up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Assisted Weighted Push up?
Maintain core engagement throughout the entire movement by bracing your abdominal muscles to prevent your hips from sagging or rising too high. Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to maximize time under tension and muscle activation. Keep your elbows tucked at roughly a 45-degree angle relative to your torso to optimize chest engagement and protect your shoulder joints. Ensure the assistance band provides just enough help to allow you to complete your target reps with good form, without making the exercise too easy.
What are common mistakes when doing Assisted Weighted Push up?
Sagging hips: Avoid letting your hips drop towards the floor by keeping your core tight and maintaining a rigid plank-like body position throughout the exercise. Flared elbows: Prevent your elbows from flaring out to the sides by consciously tucking them in slightly, aiming for a 45-degree angle to protect your shoulders. Partial range of motion: Ensure a full range of motion by lowering your chest until it's just above the floor and fully extending your arms at the top without locking your elbows.
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Free · iPhone only · Available on the App Store