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Exercise 1310 · REF PSlvNMs

Weighted Drop Push Up exercise animation

Weighted Drop Push Up

Category
Chest
Equipment
Weighted
Target
Pectorals

Dropping from an elevated position into a push-up with added weight combines a plyometric landing with a loaded press, demanding the chest and shoulders absorb force eccentrically before pressing back up concentrically. It's an advanced variation that assumes solid strict push-up strength is already built, since the eccentric demand alone is significant even before weight is added. Land under control — the drop is meant to load the muscle, not just test if you can catch yourself.

How to Do the Weighted Drop Push Up

  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

The Weighted Drop Push Up primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have weighted? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Weighted Drop Push Up work?
The Weighted Drop Push Up primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Weighted Drop Push Up?
The Weighted Drop Push Up is done with a weighted.
What's a good alternative to the Weighted Drop Push Up?
If you don't have access to a weighted, the Archer Push Up targets the same pectorals using body weight instead.