Drop Push Up
Master the explosive Drop Push Up to build powerful chest, shoulder, and triceps strength. Start standing, drop into a push-up, and explode back up.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Drop Push Up
Decline Push Up
Chest · Pectoralis Major Clavicular Head · Body weight
Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Plyo Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Deep Push Up
Chest · Pectoralis Major Sternal Head · Dumbbell
Description
A variation of the standard push-up where you drop from a standing position into a push-up.
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How to do Drop Push Up
- 01Setup
Stand tall with your feet hip-width apart and arms relaxed at your sides, facing the floor.
- 02Setup
Brace your core and prepare to quickly lower your body, maintaining a neutral spine.
- 03
Rapidly drop your body down, allowing your hands to instinctively land on the floor slightly wider than shoulder-width, fingers pointing forward.
- 04
As your hands make contact, immediately absorb the impact by bending your elbows and lowering your chest towards the floor into the bottom of a push-up position.
- 05
Explosively push through your palms to extend your arms, driving your body back up and away from the floor.
- 06
Continue the momentum to return to a standing position, or reset to repeat the drop from standing.
Tips
- Control the eccentric phase: While it's a "drop," actively brace your core and engage your chest and triceps to absorb the impact smoothly as your hands meet the floor.
- Explode from the bottom: Generate maximum power from the deepest part of the push-up, driving through your palms to propel your body upward with speed and force.
- Maintain a rigid plank: Keep your body in a straight line from head to heels throughout the entire movement, preventing your hips from sagging or rising excessively.
- Use arm swing for momentum: As you drop, allow your arms to swing naturally forward to find the floor, then use the explosive push to help transition back to standing.
Common mistakes
- Mistake: Collapsing into the push-up instead of controlling the drop. Fix: Actively brace your core and engage your muscles to absorb the impact smoothly and maintain tension as your hands land.
- Mistake: Letting your hips sag or pike during the push-up phase. Fix: Keep your core tight and body in a straight line from head to heels, treating the push-up as a moving plank.
- Mistake: Not achieving a full range of motion in the push-up. Fix: Ensure your chest gets close to the floor at the bottom to maximize muscle activation and strength gains.
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What muscles does Drop Push Up work?
Drop Push Up primarily targets Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Brachialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Drop Push Up good for beginners?
Drop Push Up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Drop Push Up?
You need Body weight to perform Drop Push Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Drop Push Up?
Control the eccentric phase: While it's a "drop," actively brace your core and engage your chest and triceps to absorb the impact smoothly as your hands meet the floor. Explode from the bottom: Generate maximum power from the deepest part of the push-up, driving through your palms to propel your body upward with speed and force. Maintain a rigid plank: Keep your body in a straight line from head to heels throughout the entire movement, preventing your hips from sagging or rising excessively. Use arm swing for momentum: As you drop, allow your arms to swing naturally forward to find the floor, then use the explosive push to help transition back to standing.
What are common mistakes when doing Drop Push Up?
Mistake: Collapsing into the push-up instead of controlling the drop. Fix: Actively brace your core and engage your muscles to absorb the impact smoothly and maintain tension as your hands land. Mistake: Letting your hips sag or pike during the push-up phase. Fix: Keep your core tight and body in a straight line from head to heels, treating the push-up as a moving plank. Mistake: Not achieving a full range of motion in the push-up. Fix: Ensure your chest gets close to the floor at the bottom to maximize muscle activation and strength gains.
Related exercises
Weighted Drop Push Up
Chest · Pectoralis Major Sternal Head · Weighted
One Side Archer Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Elevanted Push-Up
Chest · Pectoralis Major Clavicular Head · Body weight
Decline Shoulder Tap
Chest · Obliques · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store