How to do the Weighted Push Up VO
Primary: Chest.
Weighted Push Up VO is a highly effective upper-body exercise that primarily targets the chest muscles while also engaging the shoulders, triceps, and core. By adding external weight such as a weighted vest or plates, this exercise increases the resistance and intensity, leading to greater strength gains and muscle hypertrophy. This form of push up is especially beneficial for those looking to push their limits beyond bodyweight exercises.
Step by step
- 1
Begin in a standard push up position with your hands slightly wider than shoulder-width apart and your body forming a straight line from your head to your heels.
- 2
Secure the weighted vest or plates onto your back carefully, ensuring they are stable and will not move during the exercise.
- 3
Lower your body towards the ground by bending your elbows, keeping them slightly tucked to ensure maximum chest engagement.
- 4
Push back up to the starting position by extending your arms and squeezing your chest muscles at the top.
Coaching cues
- Keep your core engaged throughout the entire movement to maintain proper body alignment.
- Make sure to control the descent rather than letting gravity take over to maximize muscle tension.
- Avoid flaring your elbows too wide to prevent unnecessary strain on the shoulder joints.
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Weighted Push Up VO alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Weighted Push Up VO work?
Primary: Chest.
How many sets and reps of Weighted Push Up VO should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Weighted Push Up VO?
Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Dumbbell Press (Floor).
Is the Weighted Push Up VO good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.