Chest Exercise · Weighted

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Weighted Drop Push Up

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.

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Also known as: Weighted Drop Pushup

Category

Chest

Equipment

Weighted

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Weighted Drop Push Up

1. Get into a high plank with your hands set slightly wider than shoulder width and your feet together.
2. Bend your elbows, keeping them close to your torso, to lower your chest toward the floor.
3. Once your chest hovers just above the ground, push up explosively, lifting your hands clear of the floor.
4. As you rise, quickly shift your hands out to the sides and slightly forward, letting your body drop back toward the ground.
5. Land in that wider hand position and immediately lower your chest toward the floor again.
6. Repeat the explosive push, this time landing back in the narrower hand position.
7. Keep switching between the wide and narrow hand placements for the rest of your set.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Weighted Drop Push Up mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

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

More Pectorals Exercises

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

FAQ

What muscles does the Weighted Drop Push Up work?

The Weighted Drop Push Up mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Weighted Drop Push Up?

You do the Weighted Drop Push Up with a weighted. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Weighted Drop Push Up?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Weighted Drop Push Up?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.