Step by step instructions, muscle activation and variants for the Weighted Plate Push-Up.
A push-up variation in which a weight plate is placed on the upper back to add extra resistance, increasing chest, triceps, and shoulder activation beyond what standard push-ups provide. A training partner is recommended to place and remove the plate safely.
Common mistakes content is coming soon.
The Weighted Plate Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.