Intermediate
WEIGHTED DROP PUSH UP
Chest
Body Part
Pectorals
Target Muscle
Weighted
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
2
Step:2 Lower your chest towards the ground, keeping your elbows close to your body.
3
Step:3 Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.
4
Step:4 As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground.
5
Step:5 Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.
6
Step:6 Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position.
7
Step:7 Continue alternating between the wider and narrower hand positions for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
