Weighted Drop Push Up
Learn how to do the Weighted Drop Push Up with proper form and technique. This weighted exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.
How to Do the Weighted Drop Push Up
Follow these steps to perform the Weighted Drop Push Up with correct form:
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- 2Lower your chest towards the ground, keeping your elbows close to your body.
- 3Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.
- 4As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground.
- 5Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.
- 6Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position.
- 7Continue alternating between the wider and narrower hand positions for the desired number of repetitions.
Weighted Drop Push Up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- weighted
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Weighted Drop Push Up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Weighted Drop Push Up work?
The Weighted Drop Push Up primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your chest.
What equipment do I need for the Weighted Drop Push Up?
The Weighted Drop Push Up requires weighted. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Weighted Drop Push Up with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Weighted Drop Push Up?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Weighted Drop Push Up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Weighted Drop Push Up best for?
The Weighted Drop Push Up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
Track Weighted Drop Push Up in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS