Drop Push
Drop Push is a intermediate-level compound in the plyometrics category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with other equipment.
How to do it
- 1Position low boxes or other platforms 2-3 feet apart.
- 2Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
- 3With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.