Drop Push Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Drop Push-Up is an advanced variation of the traditional push-up that targets the chest as the primary muscle group, with the triceps serving as secondary targets. This bodyweight exercise involves starting in a regular push-up position with your hands placed on two sturdy benches or boxes. As you perform a push-up, you lower your chest toward the benches, maintaining proper form. During the landing phase, you explosively push yourself off the benches and aim to land your hands on the ground for a controlled, soft landing. This movement engages the chest and triceps as you push upwards, making it an effective exercise for building upper body strength, especially for those looking to increase their push-up proficiency.
How to Perform
Set up your environment: Begin by positioning two sturdy benches or boxes parallel to each other, ensuring there is enough space between them for you to move freely. Double-check that the benches or boxes are stable and won't shift or tip during the exercise.
Get into position: Place your hands on the benches and your feet flat on the floor. Your body should form a straight line, similar to the position of a standard push-up.
Perform a regular push-up: Start by lowering your chest towards the benches as you bend your elbows, keeping your body straight and core engaged. Make sure your chest gets close to the bench without actually touching it, and maintain proper form throughout the movement.
Execute the drop and landing phase: As you push your body upward, release your hands from the benches and prepare to land them on the floor. Control your descent by aiming to place your hands softly on the ground, avoiding any jerking or forceful impact. This phase requires careful attention to prevent strain on your wrists or shoulders.
Explosive return: Once your hands are firmly planted on the ground, immediately push yourself upward with as much force as possible. Engage your chest, triceps, and shoulders to generate the power needed for this explosive movement.
Reset to starting position: As you reach the top of the movement, place your hands back onto the benches, returning to the initial position to begin the next repetition.
Repeat: Continue performing the exercise for the desired number of repetitions, ensuring that each movement is controlled and precise to minimize the risk of injury. Focus on maintaining stability and generating maximum force with each push.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Perfect your basic push-up: Before trying the Drop Push-Up, make sure you can complete standard push-ups with proper technique to build a solid foundation.
Prioritize control: During the phase where you release your hands and drop towards the ground, maintain control over your movement to minimize the risk of injury and reduce impact.
Explode upwards: When pushing up, focus on generating explosive force to enhance the plyometric effect of the exercise and build strength more efficiently.
Warm up properly: Take time to warm up your wrists, shoulders, and core with dynamic stretches to ensure your body is prepared and to prevent potential strains.
Gradually increase intensity: If you're new to this exercise, begin with fewer repetitions or try modified versions, like dropping from a kneeling position, to build strength and confidence over time.
How Not to Perform
Avoid letting your body sag or arch: During the push-up portion, ensure your body remains in a straight line from head to heels. Don't allow your hips to sag or your back to arch, as this can strain your lower back and reduce the effectiveness of the exercise.
Don’t release your hands too abruptly: When performing the drop phase, don’t release your hands from the benches too quickly. This could lead to a jarring impact when your hands hit the ground, potentially injuring your wrists and shoulders. Control the descent to reduce the impact.
Don’t perform the movement too slowly: While control is important, performing the exercise too slowly may prevent you from benefiting from the explosive, plyometric aspect of the Drop Push-Up. Ensure you push yourself up with sufficient speed and force to engage the chest and triceps effectively.
Don’t neglect your wrist and shoulder positioning: Keep your wrists directly under your shoulders throughout the exercise. Avoid placing your hands too far forward or inward, which can put unnecessary strain on the wrists and shoulders. Maintain a stable and neutral wrist position.
Avoid using too much momentum: Do not rely on swinging or jerking your body to push yourself up. This wastes energy and shifts focus away from the chest and triceps. Focus on controlled, deliberate movements to activate the right muscles and perform the exercise effectively.
Don’t skip the warm-up: Failing to properly warm up can increase the risk of injury, especially in the wrists, shoulders, and core. Always prepare your body with dynamic stretches or warm-up sets before performing this exercise.
Don’t overdo the repetitions: Especially if you’re new to this exercise, don’t attempt too many reps in a single set. Overloading too soon can lead to fatigue and poor form. Start with a manageable number of reps and gradually increase as your strength improves.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
