Weighted Push-up (on handles)

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Weighted Push-up (on handles)

Instructions

Preparation

Kneel before two push-up handles placed slightly wider than shoulder width apart. Grasp both handles and place feet back on floor or slightly elevated platform. Position body straight with arms extended. Partner can place weight plate(s) on back if needed.

Execution

Keeping body ridged, lower body downward by bending arms until slight stretch is felt in chest or shoulders. Push body back up until arms are extended. Repeat.

Comments

Both upper and lower body must be keep straight throughout movement. Exercise can be performed without additional weight, without handles, or without platform. Platform compensates for height of handles. If platform is too high, upper chest will be emphasised (see Decline Push-up). If additional weight is used, partner will need to add and removing weight, and keep weight from sliding off back.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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