Exercise
WEIGHTED DROP PUSH-UP
Stand
Squat
Form cues
Position two boxes about 2–3 feet apart with hands on the boxes to start
Keep your body rigid — hips level, core braced throughout
Drop both hands off the boxes simultaneously to land on the floor between them
Immediately perform a push-up on the floor before pressing back to the boxes
Keep elbows at 45 degrees — do not let them flare wide
Instructions
Step-by-step technique
Position two boxes or platforms about 2–3 feet apart from each other.
Place yourself in a push-up position with both hands on the boxes and a weight plate balanced on your back.
Brace your core to keep your body rigid and hips level.
Drop both hands off the boxes simultaneously, landing on the floor between them.
Immediately perform a push-up — lower your chest to the floor and press back up.
After the push-up, place one hand at a time back onto the boxes to return to the starting position.
Keep your hips level throughout — do not let them sag or pike.
Repeat for the desired number of reps.