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Drop Push Up
A plyometric push-up where you drop from an elevated hand position to the floor and absorb the landing, training pressing power and eccentric control.
ChestBodyweightHorizontal press
GoLightWeight mediadrop-push-up
Demonstration coming soon
Primary
Pectoralis major
Secondary
Anterior deltoidsTricepsCore
Equipment
Bodyweight
Pattern
Horizontal press
Setup
- 01Set two low boxes or plates just outside shoulder width.
- 02Start in a push-up plank with one hand on each raised surface.
- 03Brace hard so the trunk can absorb impact without sagging.
- 04Warm up thoroughly; this is a high-impact drill.
Execution
- 01Shift the hands off the boxes and drop to the floor between them.
- 02Land with soft elbows and immediately absorb into a deep push-up.
- 03Press explosively back up, either to the floor or back onto the boxes.
- 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.
Programming notes
- -Use 3 to 5 sets of 3 to 6 reps early in the session while fresh.
- -Stop the set when landings get loud or slow; this is a power drill, not conditioning.
- -Master clap push-ups or standard plyo push-ups before adding drop height.
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