How to Do Assisted Weighted Push Up

Assisted Weighted Push Up is a chest exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Assisted Weighted Push Up

  1. 01Place a weight plate flat across the upper back and assume a high plank position with hands slightly wider than shoulder-width.
  2. 02Anchor a resistance band under the chest or have a partner support the hips to reduce the total load.
  3. 03Inhale and bend the elbows to 45 degrees, lowering the chest until it sits just above the floor.
  4. 04Exhale and drive the palms into the floor to extend the arms fully while maintaining a rigid spine.
  5. 05Maintain tension in the glutes to prevent the weight plate from sliding toward the neck.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Assisted Weighted Push Up

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the hips sag or pike, have a partner shift the weight plate lower toward the mid-back to stabilize the center of mass.

Same coaching engine used inside the A90 app

05 / FAQ

Assisted Weighted Push Up questions

What muscles does Assisted Weighted Push Up work?

Assisted Weighted Push Up is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Assisted Weighted Push Up correctly?

Place a weight plate flat across the upper back and assume a high plank position with hands slightly wider than shoulder-width. Anchor a resistance band under the chest or have a partner support the hips to reduce the total load. Inhale and bend the elbows to 45 degrees, lowering the chest until it sits just above the floor. Exhale and drive the palms into the floor to extend the arms fully while maintaining a rigid spine. Maintain tension in the glutes to prevent the weight plate from sliding toward the neck.

What is the A90 coach tip for Assisted Weighted Push Up?

If the hips sag or pike, have a partner shift the weight plate lower toward the mid-back to stabilize the center of mass.

Is Assisted Weighted Push Up suitable for beginners?

Assisted Weighted Push Up is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Assisted Weighted Push Up?

No. Assisted Weighted Push Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes assisted weighted push up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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