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All exercises

Weighted drop push up

Advanced

Weighted drop push up is a compound weight plate exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Weight plate
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

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

What to do instead

  • Clap push upBodyweight
  • Plyo push upBodyweight
  • Incline push up depth jumpBodyweight
  • Kettlebell plyo push-upKettlebell

Easier variations

  • Incline push up depth jumpBodyweight
  • Clap push upBodyweight
  • Plyo push upBodyweight
Logged today · 2 min restWeighted drop push up

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