Weighted drop push up

How to do it

1. 1Begin in a high plank with your hands slightly wider than shoulder width and your feet together.
2. 2Lower your chest toward the floor, keeping the elbows close to your body.
3. 3When your chest is just above the floor, explosively push upward, lifting your hands off the ground.
4. 4As you push up, quickly move your hands outward and slightly forward, allowing your body to fall back toward the floor.
5. 5Catch yourself with your hands in the widest position and immediately lower your chest back toward the floor.
6. 6Repeat the push‑up movement, lowering and catching yourself with the hands in the narrowest position.
7. 7Continue alternating between the wider‑hand and narrower‑hand positions for the desired number of repetitions.

More chest exercises

• Dumbbell one arm fly on exercise ballDumbbells
• Push-up (bosu ball)Bosu ball
• Dumbbell incline one arm fly on exercise ballDumbbells
• Dumbbell one arm bench flyDumbbells
• Cable middle flyCable
• Cable standing up straight crossoversCable
• Smith decline reverse-grip pressSmith machine
• Kettlebell one arm floor pressKettlebell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.