Weighted Push-up with Vest
Expert Advice
Ensure the weight vest is snug against your body to prevent it from shifting during the exercise.
How-to-do Steps
- Put on a weighted vest and get into a high plank position with your hands slightly wider than shoulder-width apart.
- Keep your body in a straight line from head to heels, engaging your core and glutes.
- Lower your body towards the floor by bending your elbows.
- Push through your hands to lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Weighted Push-up with Vest primarily targets the Chest, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Push-up with Vest work?
Weighted Push-up with Vest primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Push-up with Vest?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Push-up with Vest suitable for beginners?
Weighted Push-up with Vest is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
