Exercise Detail

weighted drop push up

The weighted drop push up is an advanced plyometric chest exercise that involves explosive push-ups with alternating hand positions, performed with added weight for increased resistance. This movement challenges strength, power, coordination, and control, making it suitable for experienced individuals.

ChestStrengthAdvancedMedia available

Equipment

Weighted

Instructions

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.

Tips

No coaching tips are available for this exercise yet.

Variations

No variations have been listed yet.

Related Chest Exercises

Back to all exercises

archer push up

The archer push up is a challenging bodyweight exercise that targets the pectorals and also works the triceps, shoulders, and core. It involves performing a push-up while extending one arm out to the side, increasing the load on the working arm and requiring significant strength, balance, and coordination.

assisted seated pectoralis major stretch with stability ball

The assisted seated pectoralis major stretch with a stability ball is a stretching exercise that targets the chest muscles, specifically the pectorals, and also involves the shoulders and triceps. It is performed while seated on a stability ball, using the ball to assist in deepening the stretch.

assisted wide-grip chest dip (kneeling)

The assisted wide-grip chest dip (kneeling) is a machine-based exercise targeting the pectorals, with secondary emphasis on the triceps and shoulders. The assistance from the machine makes it accessible for those who may not yet have the strength for unassisted dips.

band bench press

The band bench press is a resistance exercise targeting the pectoral muscles using a resistance band. It mimics the traditional bench press but uses bands instead of weights, making it accessible and effective for building chest strength with less equipment.