ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Perform Push-Ups with a Weight

Updated on September 2, 2020

Although not entirely easy, push-up is a common exercise because of its fuss-free, machine-independent execution. It works the chest muscles, triceps, and shoulders and increases muscular endurance. This is why push-up is a very popular exercise among athletes and military trainees. There are many variations of push-up, and one of them is the weight push-up. This exercise primarily involves adding weight to the back. If you are new to this, here’s how you should do push-ups with a weight.

  • Do warm-ups. Never attempt executing pushups without first having some warm-up exercises. Warming-up will condition your body and help prevent injuries. Try, for example, stretching your arms, legs, wrist, and hands. Don’t forget to practice proper breathing as you warm-up.
  • Start with a good form. Assuming the proper push-up position will produce the best fitness results. Start by lying down on your stomach, your chest almost touching the ground. Support your body by placing the hands on the floor, more than shoulder-width apart. Keep your elbows bent and your shoulders straight. Straighten your legs, as you keep your feet close together.
  • Add weight. It is best to wear weighted vest, which usually ranges from 10 lbs to 50 lbs. If you don’t have one, you can ask your partner to position a weight plate or any other weighted object on your back. Your partner should hold the object in its position as you do push-ups. Make sure the weight matches your endurance level. If you are a beginner, it is wise to start with light weight and increase only if your body can handle heavy weights.
  • Do the push-up. Slowly lift your body off the floor by straightening your arms. Your body should be making a straight line. Hold this position for a second, and count this as your first push-up. Now, bring yourself back to the floor by bending your arms at a 90° angle. Your chest should be as close to the floor as possible, while your knees should not touch the floor. Hold this position for a second before making another lift. Make sure to exhale as you lift yourself up and inhale as you bring your body down.
  • Do repetitions. Try to make at least five repetitions. But to avoid injuring yourself, slowly execute weight push-ups. The fast push-ups you see done by athletes and soldiers are the result of consistent and prolonged exercise, so don’t imitate them. You will get that speed as you regularly integrate push-ups into your routine.
  • Increase the weight. When you already are familiar with push-up techniques, put more weight on your back. Also, try increasing your repetitions. Aim for at least 10 this time.

After the weight push-up exercise, perform cool-down exercises. Do some stretching and squeeze your muscles. If any time during your exercise you feel pain on your shoulders, back, or any part engaged in the exercise, stop doing the weight push-ups. You might be doing the exercise the wrong way. It also could be that push-up with a weight is too intense for you. In this case, try doing less intense exercises.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)