Assisted Weighted Push-Up
Description
The assisted weighted push-up wears a weighted vest or holds a plate on the back while a band or partner provides upward assistance to help complete the reps. It is a useful bridge for lifters who want to progress from bodyweight to full weighted push-ups. It builds strength under heavy load.
Equipment Required
Assisted Weighted Push-Up Instructions
- Wear a weighted vest or have a partner place a plate on your upper back.
- Attach a resistance band overhead and across your torso for assistance.
- Get into a push-up position with hands under shoulders.
- Brace your core and keep your body in a straight line.
- Bend your elbows to lower your chest toward the floor.
- Use the band assistance to help with the upward press.
- Press through your hands to full lockout.
- Lower with control on the next rep.
Assisted Weighted Push-Up Form & Visual
Assisted Weighted Push-Up Benefits
- Bridges to full weighted push-ups
- Builds chest strength under load
- Useful for progression
- Adjustable assistance via band tension
- Reduces injury risk
- Develops pressing power
Assisted Weighted Push-Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Front deltoid
Assisted Weighted Push-Up Variations & Alternatives
- Weighted Push-Up
- Banded Push-Up
- Push-Up
- Bench Press
