Weighted Drop Push Up
Built around added external load, Weighted Drop Push Up fits in after your main press and builds a chest that grows from tension.
How to do 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.
Weighted Drop Push Up Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add the smallest increment that still feels different.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Secure the load before the set so form does not shift.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Drop the weight and finish clean if position slips.
Common Weighted Drop Push Up Mistakes
Adding load before the unweighted version is clean
Earn full-range reps with bodyweight first, then add the smallest weight.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Weighted Drop Push Up
Swap Weighted Drop Push Up For
Weighted Drop Push Up — Frequently Asked Questions
How do you 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. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Drop Push Up work?
The Weighted Drop Push Up primarily targets the pectorals. It is classified as a chest exercise and is performed with added weight.
How many sets and reps of the Weighted Drop Push Up should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Secure the load before the set so form does not shift. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Drop Push Up good for beginners?
Not usually. The Weighted Drop Push Up is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Weighted Drop Push Up?
Try the Dumbbell Incline Twisted Flyes, Incline Push Up Depth Jump or the Assisted Chest Dip (kneeling). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
