A drop push-up performed wearing a weight vest: hands drop from raised platforms to the floor into a rapid catch and rebound, overloading reactive pressing power.
가슴기타Plyometric horizontal press
시작
끝
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
기타
패턴
Plyometric horizontal press
준비 자세
01Wear a snug weight vest at 5 to 10 percent of bodyweight.
02Set two low, stable platforms or plates just outside shoulder width.
03Start in a plank with hands on the platforms and body rigid.
04Warm up thoroughly with unweighted drop push-ups first.
수행
01Slide the hands off the platforms and drop to the floor.
02Catch on the floor with elbows bending fast to absorb the drop.
03Reverse immediately and explode upward without pausing.
04Land the hands back on the platforms and reset for the next rep.
체크포인트
-Ground contact time is short with an instant rebound.
-Trunk stays rigid through the drop and catch.
-Catch depth is consistent, around a normal push-up bottom.
-Every rep stays fast; slowing means the set is over.
흔한 실수
-Using a vest so heavy the rebound turns into a grind.
-Catching with locked elbows and jarring the shoulders.
-Letting the hips sag during the catch.
-Stacking platforms too high for current reactive strength.
프로그래밍 노트
-Use 3 to 4 sets of 3 to 5 reps early in the session with full rest.
-Progress unweighted drop push-ups first, then add vest load before height.
-Keep total weekly plyo push-up contacts low; quality over volume.
