Weighted Push-up
The Weighted Push-up primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head), Erector Spinae, External Obliques, Pectoralis Minor, Rectus Abdominis, Rectus Femoris, Serratus Anterior. It is a none compound exercise at intermediate difficulty.
A none compound push exercise targeting the Pectoralis Major (Sternal).
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Serratus Anterior (chest)
Instructions
- Preparation: Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight. Partner can place weight plate(s) on back if needed. Execution: Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat. Comments: Both upper and lower body must be kept straight throughout movement. Exercise can be performedwithout additional weight. If additional weight is used, partner will need to add and remove weight, and keep weight from sliding off back. Seenarrower grip push-up.
Alternative Exercises
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