Push-Up (Weighted)
A push-up with a plate or a weight vest on the upper back; keep the plank rigid so the load does not sag into the lower back.
How to do it
Setup
Plank with a plate or vest on the UPPER back, hands under the shoulders.
Steps
- Lower the chest to just above the floor.
- Hold the rigid line under the load.
- Press to full lockout.
Common mistakes
Plate sliding to the lower back: it rides between the blades; a partner places it. Hips sagging under load: brace harder or unload. Range shrinking: full reps or lighter.
Breathing
Inhale down, exhale pressing.
