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Chest · Weighted
Assisted Weighted Push Up
Assisted Weighted Push Up is a beginner compound strength exercise that works the pectorals (chest), with the triceps, shoulders and core assisting. It needs a weighted. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Deltoids
- Core · Rectus Abdominis, Obliques
How to do Assisted Weighted Push Up
- Position yourself in a high plank position with your hands placed slightly wider than shoulder-width apart, your feet together, and your body forming a straight line from head to heels. Have your partner place a weight plate on your upper back.
- Lower your body towards the floor by bending your elbows, until your chest nearly touches the floor.
- Push through your palms to straighten your arms and return to the starting position, maintaining a controlled and steady movement. Repeat for the desired number of repetitions.
Form tips
- Maintain a straight line from head to heels to ensure proper form.
- Exhale as you push up and inhale as you lower your body.
- Ensure the weight plate is securely placed on your upper back for safety.
Assisted Weighted Push Up alternatives
More pectorals exercises
Assisted Weighted Push Up FAQ
What muscles does Assisted Weighted Push Up work?
Assisted Weighted Push Up mainly works the pectorals in the chest (Pectoralis Major). The triceps, shoulders and core work as secondary muscles.
What equipment do you need for Assisted Weighted Push Up?
You need a weighted.
How many sets and reps of Assisted Weighted Push Up should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Assisted Weighted Push Up good for beginners?
Yes. Assisted Weighted Push Up is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Assisted Weighted Push Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Assisted Weighted Push Up?
Other exercises for the pectorals include Resistance Band Assisted Push-Up, Band Push-Up, Side Push Up and Elevated Push Up.
For developers
Use Assisted Weighted Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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