Setup
Get into a standard push-up position with hands slightly wider than shoulder-width and body in a straight line. Have a training partner place a weight plate on your upper back between your shoulder blades, or wear a weighted vest.
How to do it
- Keep your core tight and squeeze your glutes to maintain a rigid plank position throughout the movement
- Lower your chest toward the floor by bending your elbows at roughly 45 degrees from your body
- Descend until your chest nearly touches the ground or your shoulders align with your elbows
- Press through your palms to drive yourself back up, fully extending your arms at the top
- Control the weight throughout the entire range of motion without letting your hips sag or pike up
Watch out for
- ✗Allowing the hips to drop or rise creates a bent body position that reduces chest activation and can strain the lower back
- ✗Flaring the elbows out too wide places excessive stress on the shoulder joints instead of working the chest effectively
- ✗Performing partial reps by not lowering deep enough or not fully extending at the top limits strength gains