Push Up Weighted with Plate

Weighted Push-Up with Plate

Weighted push-up with a plate on your back are a great way to add resistance to your upper body workout. Here are step-by-step instructions for performing weighted push-ups with a plate:

Video Instructions On How To Do The Weighted Push-Up with Plate

Equipment Needed:

  1. Weight plate
  2. Exercise mat (optional)


  1. Get the Equipment Ready:
    • Place the weight plate on the floor.
    • If you’re using a mat, lay it down to provide some cushioning for your hands and comfort during the exercise.
  2. Assume the Push-up Position:
    • Start in the standard push-up position with your hands slightly wider than shoulder-width apart.
    • Ensure your body forms a straight line from your head to your heels. Engage your core to maintain this alignment.
  3. Place the Plate on Your Back:
    • Carefully lift the weight plate and place it on your upper back, between your shoulder blades. Make sure it’s centered and secure.
  4. Adjust Your Grip:
    • Find a comfortable hand position on the floor, keeping your wrists in line with your shoulders.
  5. Perform the Push-up:
    • Lower your body toward the ground by bending your elbows, keeping them close to your body.
    • Lower yourself until your chest is just above the ground or as far as you can go while maintaining proper form.
  6. Push Back Up:
    • Push through your palms to extend your arms and return to the starting position.
  7. Maintain Proper Form:
    • Throughout the exercise, ensure your body remains in a straight line. Avoid letting your hips sag or pike up.
  8. Complete the Desired Repetitions:
    • Perform the desired number of repetitions, keeping control of the movement.
  9. Rest and Repeat:
    • Take a short break between sets to rest, and repeat the exercise for the recommended number of sets.


  • Start with a light weight to ensure proper form and gradually increase the load as you get stronger.
  • If the standard push-up position is too challenging, you can modify by performing the exercise from your knees.

Safety Precautions:

  • If you experience any pain or discomfort during the exercise, stop immediately.
  • Consult with a fitness professional or healthcare provider if you have any pre-existing conditions or concerns.

Always prioritize proper form and listen to your body. As you become more comfortable with the exercise, you can progressively increase the weight to continue challenging yourself.