TETSUWeighted Drop Push Up
The Weighted Drop Push Up is a weighted exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Weighted Drop Push Up
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.
- As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground.
- Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.
- Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position.
- Continue alternating between the wider and narrower hand positions for the desired number of repetitions.
Common questions
What muscles does the Weighted Drop Push Up work?
The Weighted Drop Push Up primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Weighted Drop Push Up?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Drop Push Up.
How many sets and reps of the Weighted Drop Push Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Drop Push Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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