VIDEO DEMO
Weighted push-up
Progression of Push-ups
PROGRESSION · HOW TO DO IT
Weighted push-up
These steps are written specifically for the Weighted push-up. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Weighted push-up. Add only enough load to preserve the same range, tempo, and position as the easier version.
- 02Move the pattern
Bend the elbows and lower the chest between the hands while the shoulder blades move naturally.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Use only the depth you can press from without losing trunk position, then push the surface away. Use only the depth you can press from.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
CHEST & TRICEPS / 46
Weighted push-up
Sets: 3–5 · Reps: 5–12
Weighted push-up is a progression of Push-ups. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The hands press the floor away while the chest and triceps move the body as one unit; changing the incline, depth, or load scales the same pattern.