PushBWVest
Standard push-up with external load added via a weight vest or a plate placed on the upper back, progressively overloading the movement once bodyweight reps become easy.
Demo: Exercise technique demo
Sets
4
Reps
6-12
Rest
1:30
Contraindications
Ensure a stable plate placement if not using a vest — risk of it sliding off.Setup
Wear a weight vest or have a partner place a plate on the upper back. Standard push-up position.
Execution
- 1Lower the chest toward the floor under control
- 2Keep the body rigid despite the added load
- 3Press back up to full extension
- 4Avoid any loss of plank integrity
Key cues
- Brace harder than usual — the load wants to break your line
- Elbows at 45 degrees
- Full range every rep
- Control the descent, don't drop
Common faults
- Sagging hips under the added load
- Shortening range of motion to handle the weight
- Flaring elbows
- Losing neck alignment
Tweaks
- Start with light load (10-20 lb) and progress gradually
- Combine with deficit for even greater overload
- Use a resistance band anchored overhead instead of a vest
Regressions
Progressions
Muscles
Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid
Secondary: Core
Sources
- Weighted Push-Up progression - ExRx.net style reference
- Progressive overload for calisthenics - T-Nation strength archives
Attribution: General calisthenics/S&C canon