The weighted drop push up is an advanced plyometric chest exercise that involves explosive push-ups 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.
Quick Facts
How to Do Weighted Drop Push Up
Follow these step-by-step instructions to perform Weighted Drop Push Up with proper form and technique.
- 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.
Muscles Worked
Understanding which muscles Weighted Drop Push Up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Weighted Drop Push Up
Incorporating Weighted Drop Push Up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Pectorals Development: Weighted Drop Push Up directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
- Explosive Power: Plyometric exercises develop fast-twitch muscle fibers, improving speed, power, and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Weighted Drop Push Up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Weighted Drop Push Up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Weighted Drop Push Up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.