Weighted Push-Up

How to Do:

1. Setup Position yourself in a push-up stance with your hands slightly wider than shoulder-width apart. Have a partner place a weight plate on your upper back, centred between your shoulder blades, and hold it securely to prevent shifting during the exercise.
2. Starting Position Keep your body in a straight line from head to heels. Engage your core and glutes for stability. Your partner should maintain a firm grip on the weight for safety.
3. Lowering Phase Bend your elbows to lower your chest toward the ground, keeping them at a 45-degree angle from your torso. Inhale as you descend, maintaining control and stability.
4. Pressing Phase Push through your palms to straighten your arms and return to the starting position. Exhale as you push upward. Your partner should continue holding the weight plate securely.
5. Repetitions Perform the desired number of repetitions, ensuring proper form and communication with your partner throughout the exercise.

Benefits:

The weighted push-up with assistance adds resistance to the traditional push-up, helping to build strength and muscle mass in the chest, shoulders, and triceps. The partner's support ensures safety, allowing you to focus on proper form and stability. This exercise also engages core muscles and promotes functional upper body strength.