Chest exercise · weighted
Weighted Drop Push Up
The weighted drop push up is a weighted exercise that targets the chest (pectorals), with the triceps and shoulders assisting.
How to do the weighted drop push up
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.
- As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground.
- Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.
- Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position.
- Continue alternating between the wider and narrower hand positions for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The triceps and shoulders work as secondary muscles. See all chest exercises or every weighted exercise.
