Target Muscle

    Chest

    Equipment

    Body Weight

    Difficulty

    Advanced

    Category

    Plyometrics

    ChestBody Weight

    Weighted Drop Push Up

    The weighted drop push up is an advanced plyometric chest exercise that involves explosive pushup 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.

    Also Works

    TricepsShoulders

    How to Perform

    1. 1

      Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.

    2. 2

      Lower your chest towards the ground, keeping your elbows close to your body.

    3. 3

      Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.

    4. 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. 5

      Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.

    6. 6

      Repeat the pushup motion, dropping down and catching yourself with your hands in the narrower position.

    7. 7

      Continue alternating between the wider and narrower hand positions for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

    Master The Weighted Drop Push Up with Forge

    Get personalized coaching, form feedback, and workout plans featuring Weighted Drop Push Up and other exercises tailored to your goals.

    Join the Waitlist