Drop Push
Muscles worked
Instructions
- 1Position low boxes or other platforms 2-3 feet apart.
- 2Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
- 3With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Drop Push
The drop push is an advanced plyometric drill where you push off two elevated platforms and land on the floor, absorbing the impact through the arms. It builds eccentric power and trains the chest and triceps to handle sudden loading, a quality rarely trained by standard exercises. It requires solid mastery of explosive push-ups before being introduced into a program. The landing demands strong joint control at the shoulder and wrist. It's best suited to intermediate-to-advanced lifters with healthy joints.
check_circleBenefits
- check_circleBuilds eccentric power in the chest and triceps
- check_circleImproves upper-body impact absorption
- check_circleStrengthens shoulder and wrist joint control
- check_circleGreat plyometric addition to an advanced push-up program
lightbulbExecution tips
- lightbulbMaster standard explosive push-ups before adding platforms
- lightbulbAdjust platform height to match your level
- lightbulbBend the elbows on landing to cushion the impact
- lightbulbWarm up your wrists and shoulders thoroughly beforehand
warningCommon mistakes
- warningUsing platforms that are too high too soon
- warningLanding with locked arms instead of cushioning
- warningSkipping a proper joint warm-up
- warningDoing too many reps once fatigue sets in
helpFrequently asked questions
Do I need to be advanced to try this exercise?expand_more
Yes, solid mastery of standard explosive push-ups is a prerequisite before attempting the drop push.
What platform height should I start with?expand_more
Start low, around 4-6 inches, and increase gradually as your control improves.
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