Weighted Drop Push Up Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Brachioradialis, Pectoralis Major Clavicular Head, Brachialis, Triceps Brachii, Biceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Drop Push-Up
Visualised Target Muscle Groups
Front
Back
How to: Weighted Drop Push Up
- Begin in a push-up position with your feet shoulder-width apart.
- Add weight to your back by using a weighted vest or a plate.
- Bend your elbows to lower your body toward the ground.
- Push through your palms to raise your body back to the starting position.
Common Mistakes
- Arching the back instead of keeping it straight.
- Letting hips sag during the push-up.
- Not engaging the core muscles.
Modifications
- Reduce the weight used during the drop.
- Perform on knees instead of toes for a less intense variation.
Tips
- Keep your body in a straight line from head to heels.
- Engage your core throughout the movement.
- Lower your body slowly to maximize muscle engagement.
Weighted Drop Push Up Alternatives
Tags
chest
strength
upper body
push-up
weighted
core
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