Drop Push Up
Description
The drop push-up is an advanced plyometric chest exercise where you start with hands elevated on platforms (such as plates or steps), drop down between them onto the floor, then catch your bodyweight and explode back up to the elevated position. It builds reactive chest and tricep power and demands strong shoulder stability.
Muscle Group
Equipment Required
Drop Push Up Instructions
- Place two sturdy elevated platforms (4 to 6 inch plates, steps, or boxes) shoulder-width apart on the floor.
- Get into a high-plank position with one hand on each platform.
- Brace your core. Form a straight body line.
- Drop both hands off the platforms onto the floor between them simultaneously.
- Catch your weight on the floor with bent elbows. Absorb the impact through your chest and triceps.
- Explosively press up off the floor, lifting your hands back up onto the platforms.
- Land softly back on the platforms.
- Use shallow platforms to start. Build height as power develops.
Drop Push Up Form & Visual
Drop Push Up Benefits
- Builds reactive chest and tricep power
- Develops eccentric strength
- Trains shoulder stability under impact
- Advanced plyometric chest exercise
- Carries over to explosive pushing
- Builds upper-body landing skills
Drop Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
- Rotator cuff (stabilizer)
Drop Push Up Variations & Alternatives
- Plyo Push-Up
- Incline Push-Up Depth Jump
- Medicine Ball Chest Pass
- Clap Push-Up
- Single-Arm Drop Push-Up (elite)
