Drop Push Up

Setup

1. 01Set two low boxes or plates just outside shoulder width.
2. 02Start in a push-up plank with one hand on each raised surface.
3. 03Brace hard so the trunk can absorb impact without sagging.
4. 04Warm up thoroughly; this is a high-impact drill.

Execution

1. 01Shift the hands off the boxes and drop to the floor between them.
2. 02Land with soft elbows and immediately absorb into a deep push-up.
3. 03Press explosively back up, either to the floor or back onto the boxes.
4. 04Reset the plank position fully before the next drop.

Checkpoints

• -Elbows are unlocked and ready to absorb at landing.
• -Hips stay in line through the catch, no collapse.
• -The descent after landing is controlled, not a crash to the chest.
• -Each rep starts from a stable, reset position.

Common mistakes

• -Landing with locked elbows and jarring the joints.
• -Letting the hips whip down on impact.
• -Using boxes that are too high before earning the landing mechanics.
• -Grinding out reps once explosiveness is gone.