Drop Push-Up Exercise Images
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Drop Push-Up
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Start with each hand on a bench, body straight and core tight. Lower your chest between the benches, then push explosively to drop your hands to the floor, absorb the landing, perform a push-up, and explosively return your hands to the benches. Focus on controlled landings and maintaining a straight body line throughout.
Step-by-Step Instructions
- Begin by placing two benches parallel to each other, spaced slightly wider than shoulder-width apart.
- Position yourself between the benches, placing one hand on each bench. Your arms should be extended, and your body should form a straight line from head to heels.
- Lower your body by bending your elbows, allowing your chest to descend below the level of the benches. Keep your core engaged and back straight.
- Push explosively upward, lifting your hands off the benches and allowing your body to drop down between them.
- Land softly on the floor with your hands, absorbing the impact by bending your elbows slightly.
- Perform a standard push-up on the floor, lowering your chest close to the ground and then pushing back up.
- Explosively push off the floor, lifting your hands back onto the benches to return to the starting position.
- Repeat the movement for the desired number of repetitions.
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Frequently Asked Questions
- What muscles do Drop Push-Ups work?
- Drop Push-Ups primarily target the chest muscles, while also engaging the shoulders, triceps, and core for stability. The explosive movement helps develop upper body power and coordination.
- Do I need any special equipment for Drop Push-Ups?
- You’ll need two sturdy benches or platforms of equal height for the starting position. If benches aren’t available, you can use stable boxes, aerobic steps, or even the edge of a stage as an alternative.
- Are Drop Push-Ups suitable for beginners?
- Drop Push-Ups are an advanced plyometric exercise and may be challenging for beginners due to the explosive transitions. Beginners should first master standard push-ups and box push-ups before attempting this variation.
- What are common mistakes to avoid when doing Drop Push-Ups?
- Common mistakes include bending the hips, failing to engage the core, or landing stiffly on the wrists. Always keep a straight body line, absorb landings softly, and maintain controlled movement to reduce injury risk.
- How many sets and reps should I do for Drop Push-Ups?
- A good starting point for advanced trainees is 3–4 sets of 6–8 repetitions, focusing on explosive power rather than volume. Rest 60–90 seconds between sets to maintain high-quality performance.
- What safety tips should I follow when performing Drop Push-Ups?
- Ensure benches are stable and positioned securely before starting. Warm up your shoulders, chest, and wrists thoroughly, and avoid the exercise if you have existing joint or shoulder injuries.
- Are there variations of Drop Push-Ups for different fitness levels?
- Yes, you can lower the bench height for an easier version or perform the drop onto your knees instead of a full push-up landing. More advanced athletes can add a clap between transitions for extra challenge.