Weighted Drop Push-Up
The drop push-up with a plate on the upper back: the hands drop from two benches to the floor for a push-up and drive back up, carrying the extra load.
How to do it
Setup
Two flat benches parallel with a shoulder-width gap, hands on them, a plate set on the upper back by a partner.
Steps
- Drop the hands to the floor and land on soft elbows.
- Sink into the push-up with the plate steady between the shoulder blades.
- Drive back up onto the benches.
Common mistakes
Plate sliding toward the neck on the drop: a partner sets it between the blades; land softly. Landing stiff-armed with the added weight: bend the elbows on every landing. Adding weight before the drop is smooth without it: master the unweighted version first.
Breathing
Sharp exhale on the drive.
