라이브러리로시작 
끝 
운동 라이브러리
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.
가슴맨몸Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 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.
수행
- 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.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.