Assisted Weighted Push-up – Video Exercise Guide & Tips

Assisted Weighted Push-up - Video Exercise Guide & Tips

Looking to strengthen your upper body? Check out this video exercise guide for the assisted weighted push-up.

Watch This Exercise Video

With step-by-step instructions and helpful tips, you'll learn the proper form and technique to maximize your results.

Whether you're a beginner or advanced, this exercise can be tailored to your fitness level.

So grab your equipment and get ready to take your push-up game to the next level.

Let's dive in and get started!

Key Takeaways

  • Assisted push-up machine is a beneficial tool for gradually increasing load on muscles and reducing strain on joints.
  • Proper form and technique involve maintaining a straight line from head to toe, engaging the core, and lowering the chest just above the handles.
  • Recommended equipment for assisted weighted push-ups includes a weighted vest or weight plate, which allows for adjustable weight distribution and targets specific areas of the upper body.
  • Common mistakes to avoid during assisted weighted push-ups include improper form, flaring elbows out to the sides, and rushing through the exercise. It is important to maintain proper form, engage the core, and keep the elbows tucked in at a 45-degree angle to the body.

Proper Form and Technique

To perform the assisted weighted push-up with proper form and technique, position yourself in a plank position with your hands on the handles of the assisted push-up machine. This exercise offers numerous benefits and targets multiple muscle groups. By using the assisted push-up machine, you can gradually increase the load on your muscles, making it a great option for both beginners and advanced athletes.

The assisted weighted push-up primarily activates the chest muscles, specifically the pectoralis major and minor. Additionally, it engages the triceps, shoulders, and core muscles. By incorporating this exercise into your routine, you can effectively strengthen and tone these muscle groups.

The machine provides support by counterbalancing a portion of your body weight, allowing you to perform the exercise with proper form and technique. This reduces the strain on your joints and minimizes the risk of injury.

To maximize the benefits of the assisted weighted push-up, it's important to maintain a straight line from head to toe throughout the movement. Keep your core engaged and lower your body until your chest is just above the handles. Push through your hands to extend your arms and return to the starting position.

Equipment Needed

To perform the assisted weighted push-up, you'll need a specific piece of equipment. The recommended equipment for this exercise is a weighted vest or a weight plate. These tools will help add resistance to your push-ups and make the exercise more challenging.

A weighted vest is a vest with pockets where you can insert weight plates. It allows you to adjust the amount of weight you're using and distribute it evenly across your upper body. This is a great option if you prefer a more balanced load during the exercise.

Alternatively, you can use a weight plate. Simply place the weight plate on your upper back, between your shoulder blades, while performing the push-up. Make sure the weight plate is secure and won't move during the exercise. This option allows you to add more weight if needed and target specific areas of your upper body.

When using either the weighted vest or weight plate, it's important to maintain proper form throughout the exercise. Keep your body in a straight line, engage your core, and lower yourself until your chest almost touches the ground. Push back up to the starting position, ensuring that your elbows are fully extended.

Step-by-Step Instructions

To perform the assisted weighted push-up, you'll need to follow these step-by-step instructions:

  • Start by setting up the equipment. Place a weight plate or a sandbag on your upper back, securing it with a strap or having someone hold it for you.
  • Get into a push-up position on your knees or toes, with your hands slightly wider than shoulder-width apart.
  • Engage your core and glutes, keeping your body in a straight line from head to toe.
  • Lower your chest towards the ground by bending your elbows, keeping them close to your body.
  • Push through your hands to extend your arms and return to the starting position.
  • Repeat the movement for the desired number of repetitions.


  • If you're a beginner, you can start with an incline push-up using a bench or a sturdy elevated surface.
  • If you find the weight too challenging, you can use a lighter weight or remove it altogether until you build up strength.


  • The assisted weighted push-up helps to build upper body strength, particularly in the chest, shoulders, and triceps.
  • It also engages the core and stabilizing muscles, promoting overall stability and balance.
  • By using a weight plate or sandbag, you can increase the challenge and intensity of the exercise, leading to greater muscle growth and strength gains.

Common Mistakes to Avoid

One common mistake to avoid when performing the assisted weighted push-up is improper form. Proper technique is crucial for maximizing the benefits of this exercise and reducing the risk of injury. One common mistake is allowing your lower back to sag or arch during the movement. This not only puts strain on your back but also takes away from the effectiveness of the exercise. To avoid this, engage your core muscles and maintain a straight line from your head to your heels throughout the movement.

Another mistake to avoid is flaring your elbows out to the sides. This can put unnecessary stress on your shoulders and decrease the activation of your chest muscles. Instead, keep your elbows tucked in at a 45-degree angle to your body. This ensures that your chest muscles are properly engaged and takes stress off your shoulders.

Lastly, rushing through the exercise is another common mistake. Performing the assisted weighted push-up with control and proper form is more important than the number of repetitions you can do. Take your time and focus on maintaining proper technique throughout the entire movement.

Variations and Progressions

To progress the assisted weighted push-up exercise, you can add additional weight to challenge your muscles further. This variation of the push-up allows you to increase the resistance and continue to build strength and muscle.

Here are some progression options and training benefits:

  • Progression Options:
  • Use a weight plate or dumbbell: Place a weight plate or hold a dumbbell on your back while performing the push-up. Start with a manageable weight and gradually increase as you get stronger.
  • Wear a weighted vest: Invest in a weighted vest that allows you to add or remove weight. Start with a lighter weight and gradually increase as you progress.
  • Training Benefits:
  • Increased muscle strength: Adding weight to the push-up increases the load on your muscles, helping to build strength and definition in your chest, shoulders, and triceps.
  • Improved stability and balance: The added resistance challenges your core muscles, helping to improve stability and balance during the exercise.
  • Enhanced muscle endurance: Performing weighted push-ups can improve your muscle endurance, allowing you to perform more reps and push through plateaus.

Safety Precautions and Tips

When performing assisted weighted push-ups, it's important to maintain proper form to avoid injury. This can be achieved by keeping your body in a straight line from head to toe, engaging your core, and maintaining control throughout the movement.

Additionally, it's recommended to use appropriate equipment, such as a weight vest or resistance bands, and to gradually increase the intensity to prevent overexertion.

Remember to listen to your body and stop if you experience any pain or discomfort.

Proper Form Demonstration

You should always perform assisted weighted push-ups with proper form to ensure safety and effectiveness. Here are some key tips to keep in mind:

  • Hand Placement:
  • Place your hands slightly wider than shoulder-width apart to engage your chest muscles effectively.
  • Keep your fingers spread out to distribute the weight evenly and maintain a strong grip.
  • Body Alignment:
  • Maintain a straight line from your head to your heels throughout the movement.
  • Engage your core muscles by squeezing your abs and glutes.
  • Elbow Position:
  • Keep your elbows tucked close to your sides as you lower your body.
  • Avoid flaring your elbows outwards, as this can put unnecessary strain on your shoulders.

Following these tips will help you maximize the advantages and benefits of assisted weighted push-ups while minimizing the risk of injury. Remember to start with a weight that challenges you but still allows you to maintain proper form throughout the exercise.

Equipment Recommendations and Usage

For optimal safety and effectiveness, utilize the following equipment when performing assisted weighted push-ups.

To add resistance to your push-ups, you can use a weight vest or a weighted plate placed on your back. These equipment suggestions can help challenge your muscles and enhance your strength gains.

Additionally, if you don't have access to weighted equipment, you can modify the exercise by using resistance bands. Wrap the bands around your shoulders and connect them to a stable anchor point, providing resistance throughout the movement. This modification option allows you to still engage your muscles and progress in your push-up training, even without traditional weighted equipment.

Remember to choose equipment that fits securely and comfortably to avoid any injuries and to ensure a safe and effective workout.

Common Injury Prevention

To prevent injuries during assisted weighted push-ups, prioritize proper form and technique. Here are some injury prevention techniques and common causes of injuries to keep in mind:

  • Maintain a neutral spine alignment throughout the exercise:
  • Engage your core muscles to support your lower back and prevent strain.
  • Avoid arching or rounding your back, as this can lead to back injuries.
  • Gradually increase the weight and difficulty level:
  • Start with lighter weights and gradually progress to heavier ones.
  • This allows your muscles to adapt and reduces the risk of overexertion.
  • Use proper equipment and safety measures:
  • Ensure that the weight vest or plates are securely fastened to prevent them from shifting during the exercise.
  • Always warm up before performing assisted weighted push-ups to prepare your muscles and joints for the activity.

Frequently Asked Questions

How Many Sets and Repetitions Should I Do for Assisted Weighted Push-Ups?

To progress in assisted weighted push-ups, you should start with a number of sets and repetitions that challenge you but still allow for proper form. As you get stronger, gradually increase the weight and decrease the assistance until you can perform the exercise unassisted.

This will help build strength and muscle in your chest, shoulders, and triceps. The benefits of assisted weighted push-ups include increased upper body strength and improved stability.

Can I Use a Resistance Band Instead of a Weight Plate for the Assisted Weighted Push-Up?

Yes, you can use a resistance band instead of a weight plate for the assisted weighted push-up. This alternative provides similar benefits to the exercise by adding resistance and challenging your muscles.

The resistance band allows you to adjust the intensity according to your fitness level. It helps build upper body strength, engages multiple muscle groups, and improves overall stability.

Incorporating resistance bands into your workout routine can be an effective way to enhance your strength training.

Is It Necessary to Have a Spotter While Performing Assisted Weighted Push-Ups?

When performing assisted weighted push-ups, it's important to consider whether you need a spotter. While having a spotter can provide an extra layer of safety and support, it may not be necessary for everyone.

The benefits of assisted weighted push-ups include increased strength and muscle growth. If you don't have access to a spotter, there are alternatives such as using a power rack or performing the exercise with a partner who can assist you if needed.

Can I Perform Assisted Weighted Push-Ups if I Have a Shoulder Injury?

If you have a shoulder injury, it's important to be cautious when performing push-ups. Assisted weighted push-ups may not be the best option for you at this time.

It's recommended to consult with a healthcare professional or physical therapist to determine alternative exercises that are safe and effective for your shoulder injury. They can provide you with specific exercises that will help strengthen your upper body without exacerbating your injury.

How Often Should I Incorporate Assisted Weighted Push-Ups Into My Workout Routine?

To effectively progress in assisted weighted push-ups and reap the benefits of incorporating them into your routine, it's important to determine how often to do them.

By gradually increasing the frequency, you can build strength and endurance in your upper body.

Start by incorporating assisted weighted push-ups into your routine 2-3 times per week, and as you become more comfortable, gradually increase the frequency.

Remember to listen to your body and give yourself enough rest days for proper recovery.


In conclusion, the assisted weighted push-up is an effective exercise for building upper body strength.

By following proper form and technique, using the necessary equipment, and avoiding common mistakes, you can safely perform this exercise.

Additionally, incorporating variations and progressions can help challenge and improve your strength over time.

Remember to prioritize safety precautions and consult with a fitness professional if needed.

Keep pushing yourself to reach your fitness goals!

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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