Workout Routines

Get Crushed: Press & Row for Bigger Gains

Give this mechanical dropset technique a try for building strength, size and endurance.

The Mechanical Drop

A great way of prolonging a workout in which you may have reached muscular fatigue without having to change the weight on the bar is to use a mechanical dropset. Essentially, you are moving from a less advantageous position to a stronger position using a similar movement pattern. This type of protocol is used in the workout below with three variations of overhead pressing movements. The first is the most difficult, the strict Military Press. The second is the slightly easier Push Press, which uses leg drive to get the bar overhead. Finally, there's the Push Jerk. This last move utilizes both leg drive and a dip under the bar, which requires more technique, but less overall strength than the first two movements.

Before you send us a thank you note for making the movements easier as you fatigue, you’ll also notice that we slapped a 250 meter row between each overhead pressing movement. Remember, this is GET CRUSHED - not Aunt Sadie’s Retirement Luncheonette - you are tackling this in order to work as hard as possible. Pick a weight that allows you to get 12 reps of the Military Press and stick with that for the entire workout.

Military Press
12 reps

250 meter row

Push Press
12 reps

250 meter row

Push Jerk
12 reps

250 meter row

Let us know how you did. Leave your total time and any thoughts you have on the workout in the comments section below.


Dan Trink is a personal trainer, strength coach and nutritional consultant based in New York City. To find out more about Dan visit

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