Which muscles does the push up (weighted) work?

The push up (weighted) mainly works your chest. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the push up (weighted) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Push Up (Weighted): how to do it and muscles worked

The push up (weighted) mainly works your chest, with help from your triceps. You need a weight plate.

Muscles worked

Main

Chest

Helping

Triceps

How to do the push up (weighted)

1
Start in a high plank with hands just wider than shoulders, and have a partner place a weight plate on your upper back or wear a weighted vest. Brace your core and glutes.
2
Lower your chest to about a fist from the floor with elbows near 45 degrees. Press up strongly until your arms are straight.
3
Breathe in as you lower and out as you push, keeping a controlled pace. Put the plate down carefully when finished.

Form tip: Only add weight when you can do clean unweighted push ups; keep your hips from sagging under the load.

Common questions

Which muscles does the push up (weighted) work?: The push up (weighted) mainly works your chest. It also involves your triceps.
What equipment do I need for the push up (weighted)?: You need a weight plate.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the push up (weighted) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.