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Weighted Drop Push Up
A drop push-up performed wearing a weight vest: hands drop from raised platforms to the floor into a rapid catch and rebound, overloading reactive pressing power.
ChestOtherPlyometric horizontal press
GoLightWeight mediaweighted-drop-push-up
Demonstration coming soon
Primary
Pectoralis major
Secondary
Anterior deltoidsTricepsCore
Equipment
Other
Pattern
Plyometric horizontal press
Setup
- 01Wear a snug weight vest at 5 to 10 percent of bodyweight.
- 02Set two low, stable platforms or plates just outside shoulder width.
- 03Start in a plank with hands on the platforms and body rigid.
- 04Warm up thoroughly with unweighted drop push-ups first.
Execution
- 01Slide the hands off the platforms and drop to the floor.
- 02Catch on the floor with elbows bending fast to absorb the drop.
- 03Reverse immediately and explode upward without pausing.
- 04Land the hands back on the platforms and reset for the next rep.
Checkpoints
- -Ground contact time is short with an instant rebound.
- -Trunk stays rigid through the drop and catch.
- -Catch depth is consistent, around a normal push-up bottom.
- -Every rep stays fast; slowing means the set is over.
Common mistakes
- -Using a vest so heavy the rebound turns into a grind.
- -Catching with locked elbows and jarring the shoulders.
- -Letting the hips sag during the catch.
- -Stacking platforms too high for current reactive strength.
Programming notes
- -Use 3 to 4 sets of 3 to 5 reps early in the session with full rest.
- -Progress unweighted drop push-ups first, then add vest load before height.
- -Keep total weekly plyo push-up contacts low; quality over volume.
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