Weighted Push-up with Vest
Increase chest, shoulder, and tricep strength with Weighted Push-ups. This challenging variation uses a vest to add resistance, building powerful upper
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Weighted Push-up with Vest
Assisted Weighted Push up
Chest · Weighted
Weighted Svend Press
Chest · Pectoralis Major Sternal Head · Weighted
Weighted Drop Push Up
Chest · Pectoralis Major Sternal Head · Weighted
Side Push-up with Towel
Chest · Pectoralis Major Clavicular Head · Body weight
Description
A push-up variation where a weighted vest is used to add resistance, making the exercise more challenging.
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How to do Weighted Push-up with Vest
- 01Setup
Securely wear a weighted vest, ensuring it fits snugly without restricting your natural range of motion.
- 02Setup
Place your hands slightly wider than shoulder-width apart on the floor, fingers pointing forward, and extend your legs straight back, resting on the balls of your feet.
- 03Setup
Engage your core and glutes to form a straight line from your head to your heels, avoiding any sagging or arching in your lower back.
- 04
Inhale as you slowly lower your chest towards the floor by bending your elbows, keeping them tucked at about a 45-degree angle to your torso.
- 05
Push through your palms and exhale forcefully as you extend your arms to return to the starting plank position, maintaining a rigid body throughout the movement.
Tips
- Maintain a neutral spine throughout the entire movement by actively engaging your core, preventing your hips from sagging or rising too high.
- Control the eccentric (lowering) phase of the push-up, taking 2-3 seconds to descend, to maximize muscle tension and hypertrophy.
- Keep your elbows at approximately a 45-degree angle to your body, rather than flaring them straight out to the sides, to protect your shoulders and better engage your chest.
- Ensure a full range of motion by lowering your chest until it's just an inch or two from the floor, then fully extending your arms at the top without locking your elbows.
Common mistakes
- Allowing hips to sag or arch the lower back compromises spinal integrity; fix this by actively bracing your core and squeezing your glutes to maintain a straight body line.
- Performing partial repetitions without fully lowering or extending reduces muscle activation; correct this by focusing on a complete range of motion, touching your chest close to the floor and locking out your elbows.
- Flaring elbows out wide puts undue stress on the shoulder joints; improve by tucking your elbows closer to your body at a 45-degree angle to better engage the chest and triceps.
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Get Ellim — FreeQuestions
What muscles does Weighted Push-up with Vest work?
Weighted Push-up with Vest primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Weighted Push-up with Vest good for beginners?
Weighted Push-up with Vest is rated advanced. 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 Weighted Push-up with Vest?
You need Weighted to perform Weighted Push-up with Vest. 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 Weighted Push-up with Vest?
Maintain a neutral spine throughout the entire movement by actively engaging your core, preventing your hips from sagging or rising too high. Control the eccentric (lowering) phase of the push-up, taking 2-3 seconds to descend, to maximize muscle tension and hypertrophy. Keep your elbows at approximately a 45-degree angle to your body, rather than flaring them straight out to the sides, to protect your shoulders and better engage your chest. Ensure a full range of motion by lowering your chest until it's just an inch or two from the floor, then fully extending your arms at the top without locking your elbows.
What are common mistakes when doing Weighted Push-up with Vest?
Allowing hips to sag or arch the lower back compromises spinal integrity; fix this by actively bracing your core and squeezing your glutes to maintain a straight body line. Performing partial repetitions without fully lowering or extending reduces muscle activation; correct this by focusing on a complete range of motion, touching your chest close to the floor and locking out your elbows. Flaring elbows out wide puts undue stress on the shoulder joints; improve by tucking your elbows closer to your body at a 45-degree angle to better engage the chest and triceps.
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Free · iPhone only · Available on the App Store