Weighted Drop Push Up

Setup

1. 01Wear a snug weight vest at 5 to 10 percent of bodyweight.
2. 02Set two low, stable platforms or plates just outside shoulder width.
3. 03Start in a plank with hands on the platforms and body rigid.
4. 04Warm up thoroughly with unweighted drop push-ups first.

Execution

1. 01Slide the hands off the platforms and drop to the floor.
2. 02Catch on the floor with elbows bending fast to absorb the drop.
3. 03Reverse immediately and explode upward without pausing.
4. 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.