Weighted Drop Push Up

Weighted Drop Push Up

The Weighted Drop Push Up is an advanced variation of the traditional push up exercise that targets the chest, shoulders, triceps, and core muscles. It involves adding extra resistance by using a weighted vest or placing weight plates on your back, increasing the intensity and challenging your strength. This exercise is particularly beneficial for individuals looking to build upper body strength, increase muscle definition, and enhance overall upper body power. By incorporating additional weight, it activates more muscle fibers, leading to greater muscle growth and development. The primary muscles targeted during the Weighted Drop Push Up include the pectoralis major (chest muscles), deltoids (shoulder muscles), triceps brachii (back of the arms muscles), and the rectus abdominis (core muscles). It also engages the stabilizer muscles in your arms and shoulders, enhancing their strength and stability. When performing the Weighted Drop Push Up, it's important to maintain proper form and alignment. Focus on keeping your body in a straight line from your head to your heels, engaging your core muscles throughout the movement. By maintaining a controlled tempo, you can maximize the effectiveness of this exercise while reducing the risk of injury. By incorporating the Weighted Drop Push Up into your workout routine, you can take your upper body strength and muscle development to the next level. Remember to gradually increase the weight as you progress to challenge your muscles further and continue to see improvements in your overall strength and physique.

Instructions

  • Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
  • Place a weight plate or dumbbell on the floor next to each hand.
  • Lower your chest towards the floor, keeping your elbows close to your body.
  • As you push yourself back up explosively, remove one hand from the ground and place it on the weight plate or dumbbell.
  • Repeat the push up, and as you push back up, remove your other hand from the ground and place it on the weight plate or dumbbell.
  • Continue alternating hands on the weight plates or dumbbells with each repetition.
  • Perform the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to ensure maximum benefits.
  • Engage your core muscles to work them even more during the exercise.
  • Start with a lighter weight and gradually increase as you become more comfortable and stronger.
  • Focus on controlled movement and avoid rushing through the exercise.
  • Listen to your body and rest if you experience pain or discomfort.
  • Incorporate different variations of push-ups to challenge your muscles in different ways.
  • Ensure that your chest is fully touching the ground at the bottom of each rep.
  • Breathe properly by inhaling during the downward phase and exhaling during the upward phase.
  • Include regular cardio exercises to improve stamina and overall fitness.
  • Fuel your body with nutritious foods to support muscle growth and recovery.
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