weighted drop push up

Instructions

1. 1

   Step 1: Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.

2. 2

   Step 2: Lower your chest towards the ground, keeping your elbows close to your body.

3. 3

   Step 3: Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.

4. 4

   Step 4: As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground.

5. 5

   Step 5: Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.

6. 6

   Step 6: Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position.

7. 7

   Step 7: Continue alternating between the wider and narrower hand positions for the desired number of repetitions.