Weighted Push-up

How to perform it

1. 1Preparation and positioning. Secure the external load so it cannot shift, strike the body, or change the intended line of movement. Set hand position and available range so the wrists and shoulders remain controlled.
2. 2Starting position. Place hands or rings at the prescribed width, extend the elbows, and form a straight head-to-heel line with ribcage over pelvis.
3. 3Eccentric phase. Bend the elbows and lower the torso as one unit to the fixed depth marker. Let the shoulder blades move naturally while preventing an uncontrolled shoulder or hip collapse.
4. 4Bottom position. Reach the same chest, ring, or arm-depth marker without bouncing, resting on the floor, or letting the shoulders drift into a painful position.
5. 5Concentric phase / lockout. Press the support away, extend the elbows, and return to the same body line. Finish with controlled scapular protraction rather than shrugging or forceful joint hyperextension.
6. 6Breathing and bracing. Inhale during the descent as appropriate, maintain trunk and glute tension, and exhale through the press without losing the body line.
7. 7Valid rep. A rep begins and ends at controlled elbow extension, reaches the fixed depth with the body moving as one unit, and uses no bounce, hip sag, or unplanned foot/strap assistance.

Common mistakes

• Losing wrist–forearm alignment

  Fix: Stack the wrist over the forearm and adjust grip, handle, or range before adding load.

• Elbows escaping the intended path

  Fix: Use a repeatable elbow angle that keeps forearms supportive and shoulders controlled.

• Creating range with the lower back

  Fix: Keep ribcage over pelvis and stop at the shoulder range you can own.

• Bouncing or dropping the bottom

  Fix: Lower under control to a fixed marker and reverse without rebound.

Safety

• Current shoulder symptoms require an individually tolerated arm path and range; do not force a generic elbow angle or end position through pain.
• Heavy efforts and prolonged breath-holding can produce large acute blood-pressure responses; people with cardiovascular disease or uncontrolled hypertension need medically appropriate intensity and breathing guidance.

Progressions & alternatives

• regressionPush-up— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Weighted Push-up.
• progressionHeavier Weighted Push-up— Increase load, range, instability, or skill demand after Weighted Push-up is repeatable through the planned volume with reserve and no technique drift.
• alternativeDumbbell Bench Press— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Weighted Push-up is impractical or poorly tolerated.