ChestShouldersTricepsadvancedLegendary
Weighted Drop Push Up
How to do it
- 1The 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.
Coaching cues
- 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.
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