Weight-Plate Push-Up

Starting Position:

• Begin by placing a weight plate on your upper back. Ensure it’s secure and will not slide off during the exercise.

• Get into a push-up position with your palms placed slightly wider than shoulder-width apart on the ground. Your body should form a straight line from your head to your heels.

Body Positioning:

• Keep your feet close together or slightly apart for stability.

• Engage your core muscles to maintain a straight back and prevent sagging or arching of the spine.

Lowering Phase:

• Bend your elbows and slowly lower your chest towards the ground. Your elbows should track at about a 45-degree angle from your body.

• Lower your body until your chest is a few inches above the ground, or as low as you can go while maintaining good form.

Pushing Phase:

• Press through your palms as you push your body back up to the starting position.

• Focus on squeezing your chest and triceps as you rise.

Repetitions:

• Aim to perform 8-12 repetitions for a set. Rest briefly between sets before repeating.

Tips:

• Keep your head in a neutral position, looking slightly ahead rather than down.

• If you are new to this exercise, consider starting without weight to build strength and proper form.

• Gradually increase the weight as you become more comfortable and strong.

Safety:

• Ensure the weight is manageable before performing the exercise.

• If you experience pain beyond normal muscle exertion, stop the exercise immediately.