Drop Push Up

Drop Push Up


This exercise involves starting in a plank position and then dropping down to the ground while keeping the arms close to the body. From there, push back up to the plank position. It is a challenging variation of a push up that targets the chest, triceps, and core muscles.

Muscle Group

Equipment Required

Drop Push Up Instructions

  1. Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
  2. Lower your chest towards the ground by bending your elbows.
  3. As you lower your chest, simultaneously jump your feet towards your hands, landing in a squat position.
  4. From the squat position, jump back into the high plank position.
  5. Push up to return to the starting position.
  6. Repeat for desired number of reps.

Drop Push Up Form & Visual

Drop Push Up

Drop Push Up Benefits

  • Targets multiple muscle groups including chest, shoulders, triceps, and core
  • Increases upper body strength and endurance
  • Improves overall fitness and cardiovascular health
  • Can be modified for different fitness levels by adjusting the height of the drop
  • Engages stabilizer muscles for improved balance and coordination

Drop Push Up Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (deltoids)
  • Triceps
  • Core muscles (abdominals and lower back)

Drop Push Up Variations & Alternatives

  • Single Leg Drop Push Up
  • Decline Drop Push Up
  • Spiderman Drop Push Up
  • Plyometric Drop Push Up
  • Close Grip Drop Push Up