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Chest · Weighted · Advanced

How to do Weighted Drop Push Up

The weighted drop push up is an advanced plyometric chest exercise that involves explosive push-ups with alternating hand positions, performed with added weight for increased resistance. This movement challenges strength, power, coordination, and control, making it suitable for experienced individuals.

Weighted Drop Push Up demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Weighted
Level
Advanced
Category
Chest

How to do Weighted Drop Push Up, step by step

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Lower your chest towards the ground, keeping your elbows close to your body.
  3. Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.
  4. As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground.
  5. Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.
  6. Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position.
  7. Continue alternating between the wider and narrower hand positions for the desired number of repetitions.

Muscles worked

Weighted Drop Push Up works your chest as the main mover, with help from your triceps and shoulders.

Track Weighted Drop Push Up in SPLYT

Weighted Drop Push Up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More chest exercises

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