Drop Push-Up

Body region

• Chest
• Arms

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• External Oblique

Equipment

• Step Platform or Plyo Box or Weight Plate

Technique

1. Place two low, stable platforms about shoulder-width apart and start in a push-up with your hands on them.
2. Lift your hands and drop them to the floor between the platforms.
3. Catch yourself with soft elbows and sink into a push-up.
4. Push hard enough to pop your hands back up onto the platforms.
5. Reset your position before the next rep.

Cues

• Start with very low platforms, just a few centimetres high.
• Land with the hands under the shoulders and the elbows bending.
• Do only a few quality reps per set.

Common mistakes

• Landing with locked elbows.
• Using platforms that can slide or tip.
• Letting the hips sag on the landing.
• Trying it before you can do clean plyometric push-ups on the floor.

Alternatives

• Plyometric Push-Up
• Clap Push-Up
• Push-Up