Description
This is a variation of the traditional push up exercise where additional weights are used for increased resistance.
How to Do Assisted Weighted Push up
- 1Setup
Position a resistance band around a sturdy anchor above you, looping it under your chest or hips to provide assistance.
- 2Setup
Carefully place a weight plate on your upper back, securing it in place, or wear a weighted vest for added resistance.
- 3Setup
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.
- 4
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.
- 5
Exhale as you powerfully push through your palms to return to the starting position, extending your arms fully but without locking your elbows.
- 6
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.
Variations
Resistance Band Assisted Push-up
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Weighted Svend Press
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Weighted Drop Push Up
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Weighted Push-up with Vest
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The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Assisted Weighted Push up in your workouts
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