How to do the Weighted Drop Push Up
Weighted Drop Push Up is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Weighted Drop Push Up demonstration · © GymiaFit
Weighted Drop Push Up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Drop Push Up step by step
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- 2Lower your chest towards the ground, keeping your elbows close to your body.
- 3Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.
- 4As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground.
- 5Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.
- 6Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position.
- 7Continue alternating between the wider and narrower hand positions for the desired number of repetitions.
Weighted Drop Push Up — questions
What muscles does the Weighted Drop Push Up work?
The Weighted Drop Push Up primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Weighted Drop Push Up?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Drop Push Up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Drop Push Up?
Weighted Straight Bar Dip, Weighted Svend Press, Assisted Chest Dip (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Drop Push Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.