Weighted Drop Push-Up
Description
The weighted drop push-up wears a weighted vest while starting with hands on raised platforms or boxes. The hands drop off the boxes to the floor, catching the body in a push-up before pressing back up. The added weight and drop create a powerful eccentric overload for explosive strength.
Equipment Required
Weighted Drop Push-Up Instructions
- Wear a weighted vest or have a partner load your back.
- Place two boxes or stacks of plates a few inches off the floor, shoulder-width apart.
- Get into a push-up position with hands on the boxes.
- Brace your core and keep your body in a straight line.
- Drop your hands off the boxes onto the floor.
- Catch yourself in a push-up and absorb the impact.
- Press through the floor to push back up.
- Reset your hands on the boxes for the next rep.
Weighted Drop Push-Up Form & Visual
Weighted Drop Push-Up Benefits
- Builds explosive chest power
- Eccentric overload from drop
- Develops landing strength
- Useful for athletes
- Strong reactive power builder
- Advanced push-up variation
Weighted Drop Push-Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Front deltoid
Weighted Drop Push-Up Variations & Alternatives
- Plyo Push-Up
- Clap Push-Up
- Push-Up
- Weighted Push-Up
